Start with the body
When your nervous system is overloaded, the fastest route to feeling steadier is usually through the body. These techniques are free, need no equipment and can be done at home, on the bus, in a waiting room or at work.
Try them when you are already fairly calm first. That way your body gets to know them, and they are easier to reach for when things get hard.
A note on choice: not every technique suits every body. Some trauma survivors find focusing on the breath or closing their eyes uncomfortable. You are always allowed to stop, adapt or skip something.
Breathing with a longer out-breath
Slowing your breath, especially the out-breath, is one of the most researched ways to shift your body state.
Try the physiological sigh (cyclic sighing): breathe in through your nose, then take a second short sip of air on top. Then breathe out slowly and fully through your mouth. Repeat for a minute or two, or up to five minutes if it feels okay.
A Stanford study found that five minutes a day of exhale-focused cyclic sighing improved mood and reduced breathing rate more than mindfulness meditation over a month (Balban et al., Cell Reports Medicine; Stanford Medicine).
If counting helps, try breathing in for four and out for six. If counting makes you more anxious, let it go and simply make the out-breath a little longer.
Grounding through your senses
Grounding brings your attention back to the present, which can help when you feel panicky or far away.
- 5, 4, 3, 2, 1: name five things you can see, four you can hear, three you can touch, two you can smell and one you can taste.
- Feet on the floor: press your feet down and notice the ground holding you up.
- Orienting: slowly turn your head and look around the room. Let your eyes land on colours, shapes or something pleasant. This tells your nervous system you have checked for danger.
- Name it: say quietly to yourself, “I am in my lounge room. It is Tuesday. I am safe right now.”
Temperature
Cold can help quickly when you feel very activated. Splashing cold water on your face, holding an ice pack or a cold drink, or pressing a cool cloth to your face can trigger the diving response, which slows heart rate (Kyriakoulis et al., PMC).
Please check with your GP before using strong cold techniques if you have a heart condition, low blood pressure or an eating disorder.
Warmth can help if you feel shut down or flat. A warm shower, a heat pack or wrapping your hands around a hot drink can gently bring you back into your body.
Movement
Stress hormones prepare the body to move, so movement can help use up that energy.
- Shake out your hands, arms and legs
- Walk around the block, or up and down the hallway
- Push against a wall with both hands for ten seconds, then release
- Stretch, sway or rock
- Dance to one song
Over the longer term, regular movement has real benefits. A large review of 97 systematic reviews found physical activity had moderate effects in reducing depression, anxiety and psychological distress (Singh et al., British Journal of Sports Medicine). It does not have to look like a gym session to count.
Sound and voice
Humming, singing along to music or reading aloud slows your breathing naturally and gives your mind something steady to follow. Many people also find calming playlists, rain sounds or brown noise helpful. Others need quiet. Both are valid.
Pressure and touch
Firm pressure can feel settling for many nervous systems.
- Cross your arms and give yourself a firm hug
- Place one hand on your chest and one on your belly
- Press your palms together firmly
- Wrap yourself tightly in a blanket
Co-regulation
Humans are wired to settle with other people. Sitting with a calm, safe person, even without talking, can help your body settle. So can a pet, a phone call with a friend or a support worker who knows how you like to be supported. Needing others is not weakness. It is how nervous systems work.
Stimming is regulation
For many neurodivergent people, stimming is a natural and effective way to regulate. Rocking, flapping, tapping, humming, pacing and repeating words or sounds can all help process input and emotion. If it is not causing harm, there is no need to stop it.
How MHRC can help
Knowing a technique is one thing. Remembering it when you are overwhelmed is another. Psychosocial Recovery Coaches can practise these tools with you, help you work out which ones fit your body and build them into your daily routine.
Call to action: Want support building regulation tools into your everyday life? Get in touch with MHRC.
If you need support now: Lifeline 13 11 14, 13YARN 13 92 76, or 000 in an emergency.
Sources
- Balban, M. Y. et al. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine
- Cyclic sighing tops other breathing methods for calming down. Stanford Medicine
- Kyriakoulis, P. et al. The implications of the diving response in reducing panic symptoms. PMC
- Singh, B. et al. Effectiveness of physical activity interventions for improving depression, anxiety and distress. British Journal of Sports Medicine via PMC