Why Somatic Practices are Important for Nervous System Regulation
Our Nervous System Plays A Huge Component In The Mind-Body Connection.
When our sympathetic nervous system gets stimulated, our body goes into fight. flight, or freeze mode, which signals our mind to go there as well. In moments of actual danger, this is a very effective process. For example, if we are in a burning building, our body revs up with an increased heart rate and respiration, potentially some shakiness in our arms and legs, and the body gets clued in for an urge for immediate action. Wonderful! Our mind and body are working together to make sure we get out to safety.
But… Our Sympathetic Nervous System Often Gets Triggered For Moments That Are Not Of Immediate Safety Concerns.
Our world is so different from what our brains and nervous systems were initially created for. We have technology at our finger tips providing us with information at all times. We are juggling busy schedules. And, we don’t have as many naturally mindful or grounding practices in our day. Our parasympathetic nervous system, the rest and digest process, would have been naturally stimulated after evading actual danger, different physical movements, and relaxing connection with our community. These are things that don’t occur in our routines as often as our nervous system needs them to.
So, What Can We Do About This?
In come somatic practices! Somatic practices are things that we can do with and for our body to communicate that we are in a moment of safety. These practices help stimulate our parasympathetic nervous system, thus help to slow down our physical processes that get ramped up as well as slow down the mind that we can be more present. Even if we are in a moment that needs problem solving (but isn’t immediately dangerous), doing what we can do ground will help us be more effective at navigating it.
Some Of My Go-To Somatic Practices
Stimulate The Vagus Nerve
The vagus nerve plays an essential role in the parasympathetic nervous system. This nerve connects the brain to the gut, liver, heart, and lungs. So, we can see, a very important role for the mind-body connection. There are several different ways that we can stimulate the vagus nerve- which thus stimulates the rest and digest process. Here are a few of my favorites:
Paced Breathing
Paced breathing is when we bring our inhales and exhales to the same count, or if comfortable, allow our exhale to be a count or two longer than the inhale. I love this practice as it is one that we can do anywhere without anyone else noticing that we are practicing a skill! We can do this on our own, or by listening to a guided meditation. I have several of these on my podcast, but here is one that might be useful if you are working on regulating the nervous system.
Cold Exposure
Cold exposure is a great way to quickly let the body know to lower heart rate, breathing, and other physical sensations of the sympathetic nervous system. We can practice cold exposure in a few different ways. You can grab an ice pack and place it over the eyes and nose area- sit back for a few minutes and do some paced breathing. You can also take a shower and set the water to cold and let it run down your face and neck. And, a favorite of mine for migraines, muscle tension, and stress (which for me are often connected!) is to get a facial ice roller and roll it on your face and neck. Play around with whichever methods you enjoy the most!
Singing or Humming
Singing or humming will stimulate where the vagus nerve is in our body, and can also be a grounding and or enjoyable practice itself. Hum your favorite tune or sing along to a song that brings you some peace!
Self-Soothe
Another skill that I love to regulate the nervous system as well as just practice care for the self is the self-soothe skill. We practice this by doing anything that soothes our senses. We are all impacted differently by different sensations- so try out some different practices to find what supports you best. Some examples include dimming the lighting to a comfortable ambiance, lighting a nice smelling candle, taking a warm bubble bath, listening to a relaxing playlist, or eating a comforting food.
Gentle Stretches Or Movement
Engaging in gentle movement is a way to tell your body that it doesn’t need to run, fight, or freeze. Taking a guided gentle yoga class, doing some relaxing stretches, or taking a nice slow walk are some great ways to practice this.
Progressive Muscle Relaxation
Progressive muscle relaxation can really clue your body in that it is time to relax. We practice this by using paced breathing as we inhale and tense a muscle group, and exhale as we release a muscle group. We can do a longer practice for all of the main muscle groups of the body (listening to a guided one can be helpful here!), or just practice a few rounds of this for areas that we hold muscle tension.
Let’s Regulate Those Nervous Systems!
These practices can be lovely to add in to our regular routines, and are really helpful to keep in mind during moments that we feel dysregulated. If you’d like to hear a bit more on these practices, check out my podcast episode on Somatic Practices for Nervous System Regulation.