Nervous System Regulation for Mental Health

In today’s fast-paced world, many of us are conditioned to gravitate toward going-going-going with little opportunity for joyful presence in the here-and-now. We rush from one task to the next with 100 tabs open in our brain about what we need to accomplish next. In this state, it’s challenging to settle into the present moment and truly “be” with life’s experiences from a place of regulation, safety, and connection.

Many of us experience chronic stress, which activates our nervous system to fight, flee, freeze, or fawn (or a combination of these), in order to survive a perceived threat… even if there is little to no danger present. The more stress we experience, the more resources we deplete, leaving us feeling burnt out and disconnected. Fortunately, when we understand our nervous system and implement regulation strategies to signal safety to our body and brain, we can experience more safety and ease in connection, action, and stillness.  

What is nervous system regulation

Before establishing accurate attunement to our inner world, it’s helpful to understand the different states of the nervous system. When we can name what’s happening in our body, we can make more informed decisions about how best to respond rather than react. Per Steven Porges Polyvagal Theory (established in 1994), there are three main nervous system states: the sympathetic branch is responsible for energizing our system for either day-to-day mobilization or the fight-flight-freeze threat response; and the parasympathetic branch consists of the other two states - the ventral vagal state (think calm, safe, connected, engaged) which helps us rest and digest properly, and the dorsal vagal state, which shuts our system down in service of survival (think an opossum playing dead). Regulation strategies help us to achieve better nervous system flexibility, shifting between states of activation and rest with more ease and awareness.   

Why it matters for mental health

With more nervous system flexibility, we can cultivate a sense of agency and capacity to be with life’s experiences while remaining grounded and secure. When we respond to the needs of our nervous system, we learn to manage anxiety, depressive symptoms, and trauma responses with more adaptability and effectiveness.

Simple strategies to support regulation 

Connect to the body’s inner wisdom as a self-healing system - try any of the following techniques that feel okay and are accessible to you

1. Resourcing - techniques signally safety to the nervous system in the present moment. 

   1. Orienting to the environment/space, the 4 corners of the room, to each side of you, above and below you, in front of you and behind you, out the windows and towards the exits, to the horizon with soft eyes – soften your gaze by looking towards the (imagined) horizon. 

   2. Singing/humming, swaying, rocking, shaking-it-out/wiggling, stretching, twisting, jumping.

   3. Bilateral stimulation, i.e. Gentle butterfly tapping - Crossing arms over chest – hands gently tapping shoulders, collar bone, or below collar bone.

   4. Havening - a form of self-soothing touch/self-holding, i.e. palm/arm slides, hands over heart, gently holding face, self-hug gently squeezing arms.

2. Alternate nostril breathing to balance nervous system

   1. Use your thumb and ring fingers to alternate closing nostrils (or whichever fingers feel most natural to you).

   2. Take a deep breath, then close the right nostril and exhale through the left.

   3. Stay here and inhale through the left then switch to close the left, exhaling through the right, then inhale through right.

   4. Continue switching on each exhale. 

   5. Try for a few minutes or until it naturally feels like the practice is complete for you. 

   6. End with an exhale through left nostril. 

   7. After complete, finish with several long, slow breaths and notice the sensations associated with breathing through both nostrils simultaneously - what naturally emerges for you?

3. Grounding through the senses with the 5, 4, 3, 2, 1 method – name 5 things you can see in your environment, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

4. Co-regulation - our nervous systems communicate! Being with trusted people, whether in community or with supportive individuals, naturally helps bring a sense of calm and regulation to our nervous systems.

5. Meditative activities and movement

   1. Traditional meditation focusing on breath/inner sensations; mindful meditation focusing on external sensations; tactile hobbies or practices: crocheting/knitting, coloring, gardening, yoga, walking in nature, tai-chi, Qigong, dancing.

The path to transformation

Practicing these strategies proactively will help to increase nervous system flexibility and  expand our window of capacity to respond rather than react - helping us to feel more empowered, connected, and confident in our ability to be with all of life’s experiences. The more consistently we regulate our nervous systems throughout our day, the more we free up our body’s resources for playfulness and fun.

Remember: your body holds the wisdom for your healing. Be patient and gentle with yourself, and allow space for your nervous system to relearn the felt sense of inner safeness and ease.

By Elaine Gallas, LPC, RYT, somatic psychotherapist and therapeutic yoga practitioner

**If you're interested in learning more about nervous system regulation and somatic techniques to promote a balanced state, Elaine (with co-facilitator Sheryl Fatse) hosts a 4-week series 'Whole SELF Healing: A somatic psychotherapy group where all parts of you are welcome,' starting Wednesday, May 28th. Learn more here. Can't make these dates? More classes will be coming up!