TRAUMA AND THE NERVOUS SYSTEM – Part 2

REGULATING NERVOUS SYSTEM RESPONSES TO TRAUMA

Please see blog post: PART I: TRAUMA AND THE NERVOUS SYSTEM prior to reading this post

There are many different ways to regulate our nervous system. Body-based or somatic approaches are accessible and can create lasting changes to our feelings, thoughts, and behaviours. 

HYPERAROUSAL:

  1. Hand on heart: 
    • place your hand on your heart and start to notice the gentle contact between your hand and your chest. Notice the weight of your hand on your chest.
    • Notice the temperature (e.g., warm or cold)
    • Notice any sensations (e.g., tingly, spacious, energized, airy)
    • Notice if the sensation starts to spread
    • Notice your breathing 
    • Deep breathing
  2. Deep breathing:
    • Inhale for 4 counts; hold for 4 counts; exhale 8 counts
    • *try: inhaling through your noise and exhaling through your mouth (making an “O” shape with your mouth)
  3. Belly breathing:
    • Place your hand on your belly
    • Inhale for 4 and actively expand your stomach
    • Hold for 4 
    • Exhale for 8 and collapse your stomach 

HYPORAROUSAL:

  1. Posture change
    • Elongate your spine (*imaging your spine being pulled up to the top of your head)
    • Pull your shoulder back 
    • Gently push your chest out 
    • Take a few breaths here
  2. Breathing:
    • Inhale for 8 counts; hold for 4 counts; exhale for 4 counts
  3. Grounding through contact:
    • Stand up and notice your feet on the floor; elongate your spine and start to peddle your feet to apply more weight to one foot at a time; notice activation of muscles in your legs and glutes; bring attention to sensations (e.g., pressure, energized) and temperatures in your feet.  

Whitney Reinhart, M.A., R.P., is a psychotherapist who provides psychological services to adults and couples experiencing a wide range of issues, with a special interest and expertise in trauma and relationships. She uses a variety of trauma-informed approaches, including sensorimotor psychotherapy, somatic experiencing, and parts-based therapies.