Calming the Storm: Tools and Techniques to Downregulate the Nervous System

Life's challenges can sometimes send our nervous system into overdrive, leading to feelings of anxiety, stress, or even the resurgence of traumatic memories.

In these turbulent times, it's essential to have tools at our disposal to calm the storm within. Here are some powerful techniques to help you find peace and balance:

1. Breathwork: The Gateway to Calm

Breathwork is easily the most accessible go-to ally you'll find to calming the nervous system. By simply focusing on a longer outbreath, you can help your body transition into the parasympathetic nervous system, where relaxation and healing occur. A simple practice is to inhale for a count of 4, then exhale slowly for a count of 6 or more.

For those moments when you have time to pause, the 5-7-8 technique can be a transformative practice. Inhale for a count of 5, hold for a count of 7, and then exhale slowly for a count of 8. Repeat this cycle 3-5 few times, and feel the tranquility wash over you.

2. Mantras: The Power of Words

Mantras are sacred sounds or phrases repeated to manifest the energy that you are choosing to shift into. They can be a lifeline when you feel adrift in a sea of anxiety. Before beginning to work with a mantra, it can be important to lovingly acknowledge your difficult feelings. Remind yourself that it is perfectly natural to be feeling what you are feeling, and for a moment to let yourself just "be" with the anger, anxiety, etc. Then make the decision to shift your energy. Here's a simple mantra to try:

"I am safe. I am loved. I am at peace."

Repeat this phrase, either silently or aloud, and feel its soothing vibrations. Really allow yourself to feel the energy

3. Guided Meditation: A Journey Within

Guided meditations are like having a wise friend lead you to a place of tranquility. By focusing on the voice and imagery, you can escape the chaos and find a serene inner landscape. I personally recommend the app Insight Timer, which offers over 150,000 free guided meditations along with other wellness tools. Here's a link to a guided meditation I recorded for Insight Timer that may help you relax and reconnect with yourself.

4. Havening: A Healing Touch

Havening is a therapeutic technique that uses gentle touch to create feelings of safety and comfort. By stroking the arms, face, and hands in a specific way, you can stimulate calming responses in the brain which can help you to rewrite the emotional response to certain memories, or help minimize hard-wiring of current stress or trauma. Here's a guide to Havening by Doug O'Brien that you can follow.

5. Emotional Freedom Technique (EFT): Tapping into Peace

EFT, also known as "tapping," is a method that combines acupressure with positive affirmations. It might seem strange, but this technique really works! By tapping specific points on the body while repeating affirming statements, you can release emotional blockages and find relief. Explore EFT with this guide that goes into the research, or watch this video by Julie Schiffman for a demo!

Conclusion

The journey from anxiety, stress, and trauma to a holistically healthy and purpose-aligned life is a deeply personal one, but you don't have to walk it alone. These tools and techniques offer gentle guidance, helping you navigate the storm and find a safe harbor.

If you find yourself needing support to function and get through the day, I highly recommend exploring therapy, which can offer a nurturing space to learn and heal. As a friend of mine who is both a therapist and a coach describes it, "Therapy helps you learn to function, coaching helps you learn to thrive." If you would like support to shift from surviving to thriving, coaching might be the path for you.

Please remember that healing is a process, and it's okay to seek the support that resonates with your unique journey. These techniques are powerful, but they are not a substitute for professional guidance when needed.

In deep gratitude,

Abi Dorhosti