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:
- 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
- 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)
- 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:
- 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
- Breathing:
- Inhale for 8 counts; hold for 4 counts; exhale for 4 counts
- 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.
