It is common to feel exhausted or on edge in this fast-paced world. It usually happens because the nervous system is not being regulated. To feel calm and at peace, one needs to down-regulate the nervous system first. In a recent Instagram post, anxiety coach Anna Papaioannou addressed down-regulation and why practise it.
She wrote, “Down-regulation is consciously practising supporting your nervous system to shift from sympathetic to a parasympathetic (social engagement) state. While it may seem complicated down-regulation practices can easily slip into your day-to-day life in just 5 minutes.”
Anna also noted ways to down-regulate the nervous system to feel calmer. She wrote, “Give yourself the space to experiment with different practices to find what feels best for you, it may take some time, but your nervous system will love you for it.”
To down-regulate your body, you can try these few tricks:
Orient to your body: It is important to notice how your body responds to exhaustion or when you are on alert. Tune the heart rate, and notice the neck and posture tension. In such situations, resort to something that gives you a sense of safety, such as a photograph or a scent.
Psychological sigh: Inhale through the nose, take a pause and then inhale some more through the nose again. Then, exhale the air slowly through the mouth for about 6-8 seconds. Repeat this process about two to three times.
Glimmers: Glimmers are the things that give us a sense of safety and happiness. They are the opposite of triggers. When we need to down-regulate the nervous system, we should seek glimmers.
Social engagement: Humans are social beings and are wired to require the presence of another. In times of distress, connect with people you love and care.
Cold exposure: Exposure to cold helps in increasing parasympathetic activity. Taking a cold shower or submerging the face in cold water helps down-regulate the nervous system.