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Nervous System Regulation

emotional · medium · Ongoing awareness + 2-5 min exercises as needed

What is Nervous System Regulation?

Learn to recognize which state your nervous system is in (fight/flight/freeze/safe) and use specific tools to shift between states. The foundation of emotional regulation that most people never learn.

Is there evidence for it?

EVIDENCEstrong

How do you do Nervous System Regulation?

  1. 1.Learn the 3 states: ventral vagal (safe/social), sympathetic (fight/flight), dorsal vagal (freeze/shutdown)
  2. 2.Notice which state you're in right now — is your jaw clenched? Shoulders up? Breathing shallow?
  3. 3.To shift from fight/flight to calm: long exhale breathing (inhale 4, exhale 8), humming, cold water on face
  4. 4.To shift from freeze to engagement: movement (shake, dance, push against wall), vocal activation (singing, gargling)
  5. 5.Practice 'pendulation': intentionally move between activation and calm to build resilience

How long does it take?

Ongoing awareness + 2-5 min exercises as needed.

Is it hard to start?

medium.

Source: Dr. Stephen Porges (Polyvagal Theory), Deb Dana (The Polyvagal Theory in Therapy)
emotional · anxiety · stress · mental_health · recovery
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