My Personal List of Nervous System Regulating Exercises
It’s important to have a reliable toolbox.
After ayahuasca, my entire reality felt upside down. I had no idea that I was in a continuous state of survival, nor did I know anything about somatic work to regulate myself. Heck, I didn’t even know what regulation was. Once I found Somatic Experiencing, I immediately put together a list of exercises, activities, and guided videos to run through to regulate my nervous system when I needed help bringing myself back into my Window of Tolerance.
Here is my personal list. I hope it serves you well.
Videos:
Ear massage (starts at 2 mins): https://www.youtube.com/watch?v=LnV3Q2xIb1U
Lay on back side eye (starts at 1:50): https://www.youtube.com/watch?v=eFV0FfMc_uo
Grab head tilt (starts at 5:30): https://www.youtube.com/watch?v=L1HCG3BGK8I
Acupressure ring exercise (starts at 2 mins): https://youtu.be/UQN2a03bW_Y
Great somatic experience meditation by Sukie Baxter: https://youtu.be/yCMCKEeG29w
Tapping: https://youtu.be/K6kq9N9Yp6E
Activities:
Shakti mat
Gentle stretching
Foam rolling
Washing face with cold water
Getting upside down (headstand or inversion table)
Laughter
Monotasking (one thing at a time). Brain perceives multitasking as a threat
One slow thing a day….like petting a dog, drinking cold water, drawing.
Pay attention to biorhythm. Eat when hungry, sleep when tired, exercise when you feel the need
Hug someone or something you care about
Playing guitar
Cooking a meal
Taking dogs to the park
Socializing with people you feel safe with
Snowboarding
Fishing
Happy music
This list is a blend of personal and universal activities that people can use. The key is to find whatever works for your nervous system. What is regulating for one person may be overly stimulating for another, and that’s okay. If anything, I hope it serves as a helpful starting place.
When I meet with clients for the first time, one thing I recommend is putting together a list like this. It can be incredibly resourceful for when that trauma energy decides to come to the surface and we need to come back to center.