30/08/2025
When your nervous system is regulated, you feel connected, present & safe, however your nervous system can become dysregulated. When it’s dysregulated you may feel overwhelmed, defensive, restless, anxious, panicked, angry, or shutdown, numb, sleepy, spacy, withdrawn, depressed.
If you ever feel off-balance, try one or more of these simple techniques to help regulate your nervous system. Whether through deep breathing, massage, or even a good laugh, find what works best for you and prioritize your nervous system’s health.
1. Try a physiological sigh 😮💨
A physiological sigh is a natural deep breathing pattern consisting of two quick inhales followed by a longer exhale. It can help calm the sympathetic system and activate the parasympathetic system.
2. Move your body 🕺🏽
Exercise can be a great way to relieve stress and regulate the nervous system. Take a walk, practice yoga, or dance around your living room to your favourite song.
3. Sing or laugh 😆
Singing and laughing can both stimulate the vagus nerve, the main nerve in your parasympathetic nervous system, which can help you feel relaxed. Singing and laughing also increase your intake of oxygen, which can help with improving energy and mood.
4. Give yourself a massage or a hug 🫂
Touch can be a powerful tool for regulation Give yourself a healing massage by gently rubbing your temples, neck,arms or feet where stress can often be stored. Or try wrapping your arms around yourself for a hug, which can provide comfort and a sense of security.
5. Try Tapping 😊
Emotional Freedom Technique (EFT) is a practice that involves gently tapping specific points on your body. Some common areas to engage in tapping include the outer palm, centre of your forehead, below your nose and below your lip.
6. Prioritize sleep 🛌
Sleep is when our body rejuvenate, rest and become restored. During sleep, our brain not only rests but also uses the time to allow its neurons to communicate with one another, leading to regulation.
