Regulation Exercises

Feeling Dysregulated?

The following nervous system calming tools are supportive before, during, and after stressful, potentially overwhelming situations.  Find a few favourites which work for you.  It is important to also practise them often when you are unstressed and neurologically regulated.  Daily practise increases the likelihood of remembering and integrating these strategies when overwhelm, triggers, and dysregulation do occur.   

Grounding Techniques

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This PDF has 4 suggested techniques for grounding:
  • 5-4-3-2-1 Technique or sometimes called, Grounding with our Senses.
  • Categories
  • Body Awareness
  • Mental Exercises
Additionally, if accessible and available, be outside with bare feet.   Walk on the grass, bury your feet in the sand, and/or step on an uneven surface.   Mother Earth is a powerful anchor and source of co-regulation.

Breathing Exercises

Our breath is always with us and ready to help support our nervous systems.  We can't leave it at home and don't require an app to activate it.  There are many breathing techniques for re-regulation.  ​The following YouTube channels have some really great videos to guide us.


Some helpful ones are:

~ Box or Square Breathing

~ 4-7-8 Breathing


Here is the link ​https://www.youtube.com/@Headfulness/shorts

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A simple exercise is gently connecting with our breath and bringing attention to the exhalation or "out" breath.  Find a natural in-breath rhythm.   On the out-breath, lengthen it so that it is longer than that in-breath.  Lengthening exhalation reduces our heartrate and helps the body to calm.   


Our brain doesn’t know the difference between touch from someone else or our own hand.  Placing our hand over our heart is nurturing, comforting, and also literally helps to slow our heartrate.  


This website has seven suggested breathing exercises, one of which is called "Straw Breath." 

​https://www.artofliving.org/us-en/breathwork/breathing-exercises-101/breathing-exercises-for-anxiety


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The Voo Chant / Exercise

 
​Dr. Peter Levine created a modality called Somatic Experiencing.  In this video he demonstrates an exercise called, "The Voo Chant" to help regulate the nervous system.  This effective, easy to learn technique uses the vibration of sound to restore calm.

Faster EFT Method

EFT, or Emotional Freedom Technique, involves simultaneously using a mantra and tapping the meridians of the body with our fingers.   In this video Robert Gene Smith discusses the "Faster EFT" method, a simplified version of his technique which is easier to remember, use, and benefit from.  

Faster EFT can support us when we are worried, anxious or stressed.  It can help move us through and beyond such feelings fairly quickly. 

Music & The Most Regulating Song

​Music can go a long way to changing our nervous system's state.   It been said that this Enya song is the most powerful song for regulating our nervous system.  The soothing rhythm surely has something to do with it.  I have played this song many times and definitely found it helpful.  Try it.  

Consider creating your own intentional playlist to reach for when support and regulation are needed.

Sound Healing / Sound Bath


​This video is a great example of sound healing to support calmness.  

If you enjoyed this experience as much as the cat in the video did, you might find in-person sound bath events offered in your area as well.

Other Supportive Practices

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  • Laughter
  • Water - gargle or wash your arms and face with cold water.   Take a shower, cooling it at the end.
  • Rhythmic Exercise (ie. walking, running, bouncing, dancing)
  • Hug or Talk with someone who feels safe
  • Count backwards from 100 in odd numbers
  • Humming, Singing and Chanting
  • Mantras like, "I am safe and I am loved" can be very helpful
  • Meditation - Silent or Moving (ie. yoga, tai chi, drumming)
  • Connect with animals or trees

The Feelings Wheel

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This useful tool helps identify our layers of feelings.