Tips to heal the nervous system using somatic techniques

Yesterday, I explained the benefits of regulating the nervous system. Today, I share how somatic practices can help with regulation.

Read on to find out how to regulate your nervous system with somatic practices at home.

A Brief Recap of the Nervous System

The nervous system is a complex network that coordinates the actions and responses of all living beings. It consists of two main components: the central nervous system (CNS) and the peripheral nervous system (PNS).

The central nervous system comprises the brain and spinal cord. The brain processes information and controls behaviour, while the spinal cord acts as a conduit for signals between the brain and the rest of the body. The CNS is responsible for integrating sensory information, facilitating communication within the body, and coordinating voluntary and involuntary actions.

The peripheral nervous system includes all the nerves outside the CNS. It is further divided into the somatic nervous system, which controls voluntary movements and transmits sensory information to the CNS, and the autonomic nervous system, which regulates involuntary bodily functions such as heart rate, digestion, and respiratory rate.

The autonomic nervous system (ANS) itself is subdivided into the sympathetic nervous system, which prepares the body for action, and the parasympathetic nervous system, which promotes relaxation and recovery.

Tips for Regulating the Nervous System

Regulating the ANS s essential for achieving emotional balance and physical wellbeing. Somatic therapy offers practical techniques to support regulation, helping us create a sense of safety and grounding within the body.

Here are several methods to try out at home:

1. Breath Awareness

• Deep Breathing: Focus on slow, deep breaths. Inhale for a count of four, hold for two, and exhale for a count of six. This practice activates the parasympathetic nervous system, promoting relaxation and can aid in getting to sleep.

• Belly Breathing: Place one hand on your belly and the other on your chest. As you breathe in, ensure your abdomen rises rather than your chest, creating deeper, more calming breaths.

2. Body Scanning

• Engage in a body scan meditation, where you slowly bring awareness to different parts of the body. Notice sensations, tensions, or areas of discomfort. This practice enhances body awareness and helps in identifying areas needing attention or relaxation. I like to start at the head and work my way down to my feet.

3. Movement and Grounding

• Gentle Movement: Incorporate gentle movements such as yoga or tai chi. These practices help to release tension stored in the body and promote a sense of connection to the present moment.

• Grounding Exercises: Stand or sit comfortably, and focus on how your body makes contact with the ground or chair you’re sitting on. Visualise roots extending from your feet into the earth, providing stability and security. Sometimes I like to draw energy up from the earth which is especially useful if I’m feeling a bit tired.

4. Tactile Experiences

• Use textures, such as fabrics or objects with different surfaces, to create tactile awareness. This can be soothing and help reconnect your mind and body when you’re feeling activated, allowing for deeper emotional regulation.

5. Mindfulness Practices

• Practice mindfulness by paying attention to your thoughts, feelings, and bodily sensations as you carry out an every day task or go for a walk for example. This can help you stay present which is soothing to your emotional state.

6. Pendulation

• This technique involves moving between states of discomfort and comfort within your body. By acknowledging feelings of tension while also focusing on areas of safety and relaxation, you can help your nervous system to stabilise. This can be added to a body scan. So when you notice an area of tension, move the awareness back to a part of the body that feels relaxed. When practiced over time, this technique teaches the nervous system that it is safe, reducing the likelihood of reactiveness in stressful situations.

8. Creative Expression

• Engage in creative activities such as drawing, dancing, or writing. These forms of expression can aid in processing emotions and enhance the mind-body connection, contributing to nervous system regulation.

Incorporating these techniques into your daily or weekly routine can gradually enhance your ability to regulate your autonomic nervous system, leading to improved mental and emotional health. Remember, consistency is key in building a deeper connection to your mind-body, bringing healing through somatic practices.

The nervous system plays a vital role in maintaining homeostasis and enabling interaction with the environment through sensory perception and motor response. So it’s as important to support this crucial aspect of your body as it is to train a muscle, eat well, hydrate and care for your physical body.

If you’re interested in working with me, check out my services pages to find out more about what I offer. I provide somatic coaching, therapies, and group work.

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