Nervous System Regulation 101

This talk introduces the foundations of nervous system regulation and how understanding our internal states can help us live with more connection, ease, and presence. Our nervous systems constantly scan for cues of safety or danger, moving between states of regulation, hyper-arousal (fight or flight), and hypo-arousal (shutdown). By recognizing these states and offering our bodies cues of safety, we can gently shift our responses.

Transcript

Hi my friend, Welcome. This talk is about nervous system regulation, Understanding your states, And learning how to guide yourself back to balance with compassion, Curiosity, And consistency. I think we could all use much more nervous system love right now, So I'm really excited to share this with you. Let's nerd out on all things nervous system regulation, Shall we? Your nervous system is always scanning for cues of safety or danger. Its job is to keep you alive. Throughout the day, We naturally move between states of regulation and dysregulation. Most of us tend to gravitate towards one primary pattern, Hyperarousal or hypoarousal. In ventral regulation, This is our safe and connected regulated baseline. Cues of ventral regulation are calm and alert, Safe and present, Steady breathing, Ability to connect and communicate clearly, Emotional flexibility and healthy emotional expression, Grounded awareness, Freedom of choice and response. In hyperregulation, Which is also known as fight or flight, Your nervous system is responding to cues that something is unsafe and it mobilizes energy to protect you. Many people who have experienced trauma or chronic stress tend to default here. I am absolutely one of those people. Cues of hyperarousal include fast thoughts or a racing mind, Shallow breathing, Tight chest or jaw, Urgency, Overwhelm, Irritability, Defensiveness or criticism, Anxiety or panic, Difficulty slowing down, Feeling like everything is too much. Hyper states often come with stories like, I have to fix this now, Something is wrong, It's not safe. Another way we shift states is moving to hyporegulation, Which is also known as shut down or freeze, And this is the opposite survival strategy. When activation feels like too much, The system conserves energy by shutting down, And some people default here instead of activation. Cues of hypoarousal are numbness or disconnection, Low energy or heaviness, Brain fog, Avoidance or procrastination, Feeling small or invisible, Withdrawal from connection, I don't care or what's the point. Hypo states often come with stories like, It doesn't matter, I can't, I just want to disappear. The practice of nervous system regulation is about recognizing your state, Meeting it with compassion and curiosity, And gently offering your system cues of safety. Small, Consistent practices, Even just a few minutes a day, Can shift your baseline over time. The more we do it, The easier it gets. And today I want to offer you a few practices, And I'll be sharing different breathwork practices and different nervous system regulation practices in separate meditation offerings, So please check out my profile if you want to dive deeper on these. The first one I want to share with you is extended exhale breathing, And you can do this for two to five minutes. And in extended exhale breathing, You're going to inhale through your nose for a count of three, And then exhale slowly through pursed lips for a count of six. So exhaling as if you were breathing out of a straw in your mouth. So you're breathing in for three through your nose, And exhaling a count of six through your mouth, Through pursed lips. And you're wanting to have the exhale be about twice as long as the inhale. And what that does is it tells your body that your body is safe. It provides a cue of safety. This is a really, Really great practice that I found really helpful. And another one is the containment hug and grounding. And I like to do both of these together to really pack a punch. It's a very potent combo when used together. So for the containment hug and grounding, You're going to cross your arms and give yourself a really firm hug, Your right hand to your left shoulder, And your left hand right under your right arm. And as you do this, Press your feet into the ground. If you can get out into nature with bare feet, Even better. And you're going to take five slow breaths here. And maybe you combine this practice with the extended exhale breathing as I shared. For nervous system regulation, There are three Cs of regulation. Curiosity, What state am I in right now? Compassion, Can I be present with whatever I am experiencing with acceptance, Kindness, And love? And consistency, Daily practices build resilience. A great reflection and invitation to take with you is simply asking throughout the day, What does my nervous system need in this moment? And what state am I in? And another reflection I want to bring as we slowly close this talk is where can you practice co-regulation instead of doing it alone? And co-regulation does not mean we need a human, Although that is beautiful when that is possible. But we can co-regulate with our animals, Being in nature, Music, Or connecting to your spiritual team or a higher power. I am here if I can support you on the journey of nervous system regulation in any way. Thank you so much for letting me share, Sending you deep soothing breaths and a virtual co-regulation hug. Goodbye, My friend.