Trauma doesn’t just affect your thoughts and emotions, it deeply impacts your body and nervous system. If you’ve ever felt stuck in stress, reactive for no reason, or emotionally exhausted, it’s likely that your nervous system is still holding onto past experiences. 

When trauma occurs, your body shifts into survival mode, often getting stuck in a cycle of fight, flight, freeze, or fawn. Over time, this can lead to chronic stress, anxiety, difficulty relaxing, and even physical symptoms like fatigue, tension, and digestive issues. But the good news is that you can teach your nervous system how to feel safe again. 

Here are some gentle, research-backed techniques to help regulate your nervous system and support your healing journey.  

1. Breathe in a Way That Calms Your Body  

Breathwork is one of the most effective tools for nervous system regulation. Slow, controlled breathing sends a message to your brain that you are safe, shifting you out of a stress response. However, not all breathing techniques work the same way. If you’re feeling anxious or on edge, try the 4-7-8 breathing method:  

– Inhale deeply through your nose for 4 seconds  

– Hold the breath for 7 seconds  

– Exhale slowly through your mouth for 8 seconds  

This extended exhale stimulates the vagus nerve, which helps activate the parasympathetic nervous system (your body’s natural relaxation response). Try repeating this cycle 3–5 times and notice how your body starts to shift.    

2. Use Grounding Techniques to Bring You Back to the Present  

When your nervous system is dysregulated, your body can feel like it’s stuck in the past (reliving trauma) or overwhelmed by the future (anxious about what’s next). Grounding techniques help bring you back into the present moment, calming the body and mind. 

One of the simplest grounding exercises is the 5-4-3-2-1 technique:  

– 5 things you can see (e.g., a tree outside, the texture of your clothing)  

– 4 things you can touch (e.g., your feet on the ground, a warm mug in your hands)  

– 3 things you can hear (e.g., birds outside, soft music playing)  

– 2 things you can smell (e.g., coffee, fresh air)  

– 1 thing you can taste (e.g., a sip of water, a piece of fruit)  

By engaging your senses, you remind your nervous system that you are in the here and now, not in a past traumatic event.  

3. Shake It Out to Release Tension  

Did you know that animals instinctively shake after a stressful event to discharge excess energy? As humans, we often hold onto that tension instead. Shaking or intentional movement can help release stress stored in the body.  

Try this simple exercise: 

– Stand up and shake out your hands, arms, and legs for 30–60 seconds  

– Bounce lightly on your feet and let your body move naturally  

– Notice how your muscles feel afterward, lighter, looser, and more relaxed  

Shaking helps reset the nervous system and can be especially useful after a stressful situation or a triggering event.  

4. Hum, Sing, or Gargle to Activate the Vagus Nerve  

The vagus nerve is the longest cranial nerve in the body and plays a key role in nervous system regulation. Activating it helps shift your body from a stress response to a relaxed state. One simple way to do this is through humming, singing, or gargling:  

– Hum your favourite song for 30 seconds  

– Chant “Om” or any vibrating sound  

– Gargle water for 30 seconds (this stimulates the back of the throat, activating the vagus nerve)  

These practices create a vibration in the throat and chest, which signals to your body that it’s safe to relax.  

5. Soothe Yourself with Deep Pressure Touch  

Your nervous system craves safety, and one way to provide that is through deep pressure stimulation, a form of touch that has been shown to calm the body and mind. You can try:  

– Wrapping yourself in a blanket (weighted blankets work especially well)  

– Pressing your hands firmly over your heart and taking deep breaths  

– Lying on the floor with your legs up the wall (this helps activate the relaxation response)  

Deep pressure techniques can be especially helpful if you struggle with anxiety, restlessness, or trouble sleeping.  

Final Thoughts: Small Steps Make a Big Difference  

Regulating your nervous system is not about “fixing” yourself—it’s about learning how to gently bring your body back to a place of safety and balance. These techniques don’t have to take up much time, just a few minutes a day can create noticeable shifts in how you feel.  

If you’re on a journey of healing from trauma, remember, it’s not about doing everything at once, but about finding what works for you and practicing it consistently.