Nervous System Regulation Tools
What is Nervous System Regulation?
Your nervous system is constantly working to protect you. Sometimes it becomes activated by stress, anxiety, trauma, or everyday life. It can show up as fight (irritability, yelling, muscle tension, defensiveness, being highly critical, etc), flight, freeze responses. These exercises are meant to help your body find a sense of safety and balance. Being “regulated” does not mean never having a reaction again. It means that you have an easier time returning to “baseline” afterwards, and feeling more capable of dealing with triggers.
When to use these skills?
Unlike coping skills that are used during a stressful moment, nervous system regualtion tools work best if used when not triggered, and on a regular basis. Using these tools regularly teaches your body how to feel a bit safer (even if just for a few seconds). Overtime, this builds new neuropathways of safety in the present, rather than danger or being stuck in the past.
Nervous System Regulation Tools
Feel free to try one tool that feels right to your body in this moment.
Not sure what you need? Click the “choose for me” button on the left!
Vagus Nerve and Calming Exercises
Side eye movements. Keep your head forward. Move your eyes as far to the right as they will go. Keep them here until you notice a yawn, sigh, deep breath, or softening in your body. Do the same on the left.
Peripheral gazing: Same as side eye movements, but look to all four corners in front of you (top right, top left, bottom left, bottom right)
Butterfly tapping: Cross your arms and place your hands on your shoulders. Alternate tapping your hands at a pace that feels good to your body.
-
EFT tapping (tap points along your body’s meridian).
Humming.
Deep circular breathing: sit or lie comfortably. Inhale slowly through the nose, letting your belly rise. Exhale without pausing, letting the next inhale follow smoothly so breath flows in a continuous circle. Keep a comfortable pace
Movement and Orientation
Do a puzzle or craft with your hands.
Walk to the end of your driveway or block.
Wiggle a toe inside your shoe.
-
Look up a gentle yoga video on Youtube
Notice your tongue in your mouth. Move it to the other side. Move it to the top of your mouth. Open your jaw and press your tongue to the bottom of your mouth. Bonus move- take a deep breath when you move your tongue.
Wall sit, stretch, or sit up straighter and roll your shoulders back. Check how your breath changes.
Rock gently or swing your arms. Can you gently hit the opposite side of your body with your hand?
Grounding Tools
Hold and pass a small ball or toy between your hands. Notice the texture, weight, and temperature as you squeeze it or gently toss it hand to hand.
Smell something: essential oil (lavender or eucalyptus for calm; peppermint or cinnamon for alertness), candle, perfume, coffee, or fresh air.
Play music you like or a song that feels familiar.
-
Present orienting: Look around the room. Where are you right now? What is today’s date? What did you do this morning?
Put something cold on your wrists, the back of your neck, or your chest.
Taste something sour (e.g., a sour candy) for quick grounding or during panic.
Nervous System Tools
What does your nervous system need today?
Give this a try
As you try the exercise, pay attention to any changes in your body, thoughts, or emotions. Maybe your breathing slows, your shoulders soften, or nothing changes at all. Whatever you notice is okay! The goal isn't to do it perfectly; it's simply to notice what happens with curiosity.