5 tips for nervous system reset
One thing keeping us from getting reconnected to our body is when we are stuck in a freeze reaction in our nervous system. The freeze reaction can come as a result of taking our nervous system to a place that is “too much, toon soon and too fast”. Similarly, we can end up staying in a flight/fight reaction due to the same. The freeze reaction is about staying still, making yourself small and not feeling your feelings to get through something difficult. This might look like being very calm - almost too calm - and vague, not showing any emotions. The flight/fight reaction is more about tackling an issue by facing it or running away. This may mean being explosive or feeling anxious all the time.
For me, the freeze state is very familiar. I was stuck in a freeze state for many years due to not processing trauma. With starting to process trauma through words, I got to a state of feeling quite ok. But truly, when I started to work with my body and my nervous system, I started to see all the colors of life.
Grounding your body to the ground can help build body awareness and calm the nervous system.
When functioning properly, the nervous system will help you live a life in color. To feel feelings without them feeling too overwhelming and moving on. When we start to work with our nervous system by changing small things, that is when we start to heal and see colors.
1 Take conscious breathing as a part of your life
One of the most helpful breathing exercises for me has been 4-7-8 breathing. To do box breathing, take a comfortable position where you feel your breath easily flow. Then slowly inhale for 4 counts, hold your breath for 7 counts, and exhale for 8 counts. Repeat 5 to 10 times until you feel more relaxed.
2 Scan your body before sleep
Before starting to fall asleep, body scanning is a great way to notice your body and quiet the mind. This exercise has been really helpful for me when I can’t sleep. You can start by just focusing on your feet. How do you feel in your feet? Heavy, light, pressure? Then consciously try to let the feet sink into the bed. Start slowly moving up your body towards the head. Maybe you notice yourself falling asleep while doing it. :)
3 Move intuitively
Intuitive movement is a portal to body awareness. It can feel awkward at first, but once you get to it, it will start to become more and more natural. Set up music and close your eyes. You can start from cat and cows, just arching and rounding your back and then starting to free up the movement. You can do this for as long as you wish. If you wish, you can use my favorite intuitive movement list.
4 Co-regulate with your loved ones
Co-regulation of the nervous system is a benefit of close relationships. In deep relationships, where we feel safe we can “borrow” the other person’s nervous system and calm ourselves through that. “The importance of having others who can create a sense of safety within us when we are not able to do this for ourselves gives us the ability to reach a state of grounded calm and we can then take over the self-regulation process ourselves.” 1 So go hug a loved one. Breath in their calm and see yourself become calmer.
5 Shake your body
One of my absolute favorite practices is to shake the body. Shaking releases chronic tension in the body that is held within the muscles and fascia. Setting the scene with music makes this exercise more immersive. Try this song to get started - just tap to the beat. You can first start by just tapping your heels to the ground. Then you can move to shaking - you can straighten and bend your knees fast to create a shake, or start jumping. And then just let go. Let all go.
If you fall in love with shaking, maybe you want to try my Shake the Dust classes. Find the next event here.
I hope these tips help you get started with the journey of coming back to your body. And if you want support or have questions, I’m here!
References
1 Ferguson, Anna. The vagus nerve reset. 2023. Penguin Random House UK.
