Somatic Practices for Nervous System Recalibration
learn to feel deeply relaxed and energised
What is going on?
Many of us are feeling stuck in our nervous system as a result of chronic stress, adverse childhood experiences, trauma, relationship challenges, unhealthy lifestyle habits, wrong environment, social pressure, unrealistic expectations, and the list goes on.
We are demanding too much of our bodies and minds, and we are not able to get in a state of feeling relaxed and clear.
Is this you?
- Help! I can’t sleep! And I am taking all the supplements.
- I do yoga, breath work, nature walks, and I still don’t feel good.
- I have done lots of therapy, but I still feel miserable.
- I am trying so hard, but I can’t seem to lose weight.
- I see my triggers, but I can’t seem to move beyond them.
- I never feel satisfied.
- I am exhausted, I don’t know why.
- I am trying so hard, why is it not working?
What is the solution?
For many years, I felt like that, I worked so hard, applied all the tools, went to therapy, did yoga, and meditated till the cows came home. Still, I struggled to feel good. I could not sit still and never felt truly relaxed. Then, I learned about the nervous system and took deep dive into the subject.
To save you a lot of time, the following elements are important to heal the nervous system.
- Super important – UNDERSTAND – the nervous system, awareness of what is happening is KEY to healing.
- Repair the relationship with yourself, connect to your parts, and heal dysfunctional shame and guilt.
- Look at your habits, exercise, evening routine, time outside, and nutrition.
- Apply the somatic practices for nervous system regulation as I teach in my course. See a demonstration of a powerful practice in the video below.
Nervous System Reset Course
get the 6 week online self-paced course that is teaching you the healing tools to recalibrate your nervous system. The fundamental practices take max 15 mins a day!
theory
- The Nervous System
- Bottom Up, Top Down
- Polyvagal Theory
- Neuroscience
Body practices
- Activate the Central Spinal Cord
- Direct Brain Release Exercises
- Tensions Release Exercises
- Eye movements for Overwhelm
Meditations
- Releasing Shame
- Healing the Heart
- Self Awareness
- Transform Anger
In basic terms, what is the nervous system’s role in regulating our body’s responses to stress and emotions?
The nervous system serves as your main control center. When you experience a stressful event or strong emotion, your brain interprets the situation and sends signals through the nervous system to different parts of your body. Your brain senses the stress or emotion through your senses, like seeing a threat or feeling overwhelmed, or a burning sensation when touching something hot. The brain then sends signals through your nervous system to your body, preparing it to deal with the situation. This causes physical changes such as an increased heart rate, alertness, and muscle tension, preparing your body to either confront the threat or flee from it, or it activates your body to pull away your hand so you won’t burn.The response that is triggered depends on the type of stimulation: If it’s a sudden danger, like a car heading in your direction, your body may go into “fight or flight” mode, pumping adrenaline and preparing you to either hit the brakes or steer away. If it’s ongoing stress, like a demanding workload or relationship troubles, your body can get stuck in a heightened state of alertness, which leads into feelings of anxiety, constant tension, sleep issues, and even depression.
What are some common misconceptions about the nervous system and its impact on mental, relationships, and emotional well-being?
One common misconception about the nervous system is the idea that there is a separation between mind and body, ignoring the connection between them. Often you see an oversimplified, brain-centric view, overlooking the gut-brain axis, in influencing mood and cognition.
The gut and the brain are connected through different pathways, like the autonomic nervous system and the HPA axis, as well as nerves in the gut itself. This connection lets the brain affect what happens in the gut, like how well our immune system works, and it allows the gut to influence our mood, how we think, and our overall mental health. So, what happens in our gut can have a big impact on how we feel and think, and vice versa!
Many people believe stress triggers only the “fight or flight” response, disregarding variations like the “freeze” or “fawn” responses. The “freeze” response occurs when you become immobilized or feel stuck in response to perceived threats, similar to a deer freezing in the face of danger. This can manifest as a sense of paralysis, disconnection, or numbness, as the body and mind temporarily shut down to cope with overwhelming stress.
On the other hand, the “fawn” response involves seeking to appease or please others in order to lessen potential conflicts. You may prioritize others’ needs over your own, becoming overly compliant or flattering as a way to avoid confrontation or maintain harmony.
Another misconception is that emotional regulation is all learned behavior, dismissing the role of the autonomic nervous system in regulating emotions. While learned behaviors, coping strategies, and mindfulness techniques play a crucial role in managing emotions, the autonomic nervous system also plays a significant role in regulating emotional responses. The sympathetic and parasympathetic branches of the autonomic nervous system influence our physiological reactions to emotional stimuli, such as changes in heart rate, breathing, and muscle tension. A healthy nervous system can bounce back more quickly after being triggered emotionally as it is designed to do this for us.
Lastly, very important one. Nervous system disorders can be caused by genetic, environmental, and neurobiological factors. Some people have a more sensitive nervous system as a result of that. When you have a genetic predisposition to conditions that affect the nervous system, such as anxiety disorders or depression, or you have been exposed to environmental factors like childhood trauma or chronic stress, this all can impact the development and functioning of the nervous system, potentially making it more sensitive to stressors.
Neurobiological factors, including differentiations in neurotransmitter levels or alterations in brain structure and function (like you seen in people with ASD, ADHD), can also influence nervous system sensitivity. For example, someone with ASD might be more sensitive to sensory inputs like loud noises or bright lights, while someone with ADHD might have difficulty regulating their attention and impulses in response to environmental stimuli.
feeling overwhelmed, or a burning sensation when touching something hot. The brain then sends signals through your nervous system to your body, preparing it to deal with the situation. This causes physical changes such as an increased heart rate, alertness, and muscle tension, preparing your body to either confront the threat or flee from it, or it activates your body to pull away your hand so you won’t burn.The response that is triggered depends on the type of stimulation: If it’s a sudden danger, like a car heading in your direction, your body may go into “fight or flight” mode, pumping adrenaline and preparing you to either hit the brakes or steer away.
If it’s ongoing stress, like a demanding workload or relationship troubles, your body can get stuck in a heightened state of alertness, which leads into feelings of anxiety, constant tension, sleep issues, and even depression.
How does chronic stress affect the nervous system, and what long-term implications can it have on overall health?
Chronic stress can wreak havoc on the nervous system, leaving you in a constant activation of the stress response and the physiological and psychological consequences (fight, flight, flee, fawn, or collapse). Over time, this can result in alterations in brain structure and function, causing anxiety and depression, and impairing cognitive function. Chronic activation of the stress response also suppresses the functioning of the immune system, that then results in problems like increased inflammation, raised risk of cardiovascular diseases, problems with metabolism, and stool problems.
In your view, are there specific practices or techniques that sensitive men, actually anyone, can add to their daily lives to promote nervous system regulation and build more emotional resilience to life’s ups and downs?
Absolutely, there are several practices and techniques that sensitive men can incorporate into their daily lives. Very slow muscle tension release through gentle yoga, moving the muscles and joints slowly, focussing on letting go. Also, mindfulness to connect to the present moment. Walking, not only reduces stress, but also promotes the release of endorphins.
Many men need to learn how to feel and express their emotions in a way that doesn’t overwhelm. Unhealed and dysfunctional shame and guilt adds an incredible pressure on the nervous system. So, working on that with a skilled therapist is recommended. It’s also important to challenge societal expectations and redefine what it means to be a man, allowing for vulnerability and emotional expression without judgment.
In your experience, how does the shift in someone committing to taking the time to understand and embody the mind-body connection plays a role in nervous system regulation?
This awareness helps tremendously to be open to practices that promote regulating the autonomic nervous system and invite a state of calm. Understanding what is happening and how the nervous system works is as important as doing the practices. By recognizing the connection between thoughts, emotions, and physical sensations, men gain a deeper understanding of how stress, trauma, and past experiences are stored in the body, it allows men to see their patterns, and find ways release tension, regulate their emotions, and heal unresolved emotions.
How does individual variability, such as personality traits, sensitivity, or past experiences, including trauma, impact the effectiveness of nervous system regulation techniques?
This significantly influences the effectiveness of nervous system regulation techniques as some will refuse to open up to the idea that the practices work. Some are tough and hardened, and can’t open and allow for the practices to do its magic, they resist. It can be helpful to explain upfront the resistance and hesitation men might experience to gently open them up to be willing to explore the practices. However, when they are willing to do the practices, over time the benefits will be presented and will make them want to return to the practices.
Someone with high sensitivity or a history of trauma in general is burdened with high emotional reactivity and increased physiological arousal, making it more challenging to regulate their nervous system. Some never received the example of what it feels like to be in a state of regulation, and they simply don’t know what it feels like, this makes it hard to access relations and this can be highly frustrating. They likely need more time to experience the benefit, and need to be in the presence of someone embodying regulation, and they would need to return to the practices more often.
Can specific dietary or lifestyle factors positively or negatively influence nervous system function and regulation?
Yes, totally, dietary and lifestyle factors can have a significant impact on nervous system function and regulation. A balanced diet supports optimal brain health and neurotransmitter function, supporting a better mood and cognitive function.
Regular physical activity not only reduces stress and anxiety but also stimulates the release of endorphins. Proper sleep is crucial for nervous system regulation, as it allows the body to rest, repair, and consolidate memories. Nervous system regulation is a great way to get your sleep sorted.
On the other hand, excessive consumption of processed foods, caffeine, dugs, and alcohol can disrupt neurotransmitter balance, and increases inflammation, stress and anxiety.
You can do all the practices you like, but if you do not address creating an healthy inner environment that includes diet, sleep, exercise, daylight exposure, nature, mindset, emotional healing, connecting to people that support your nervous system, it will be hard to experience regulation.
In summary, a holistic approach is essential for healing the nervous system, and men who are willing to go for this approach get to discover a sense of well-being, relaxation, and vitality they didn’t know was available. The results are truly remarkable.