Soothing the Nervous System
Anxiety and trauma seem to be much more present for many of us these days, both young and old. Whether we’re suffering from it ourselves or supporting a loved one through it, it definitely throws up some challenges, especially in the current age of ‘pandemica’, which has touched a raw nerve both in our personal nervous system and in our collective one. If you’re curious to know more, listen to this fantastic podcast (OnBeing), that’s informative (lots of good info to encourage positive mind-body connection) and uplifting - Christine Runyan, the psychologist being interviewed has such a reverence for our bodies and nervous systems.
I was especially interested as the information affirmed so much of my own work. If you don’t have time to listen, I’ve noted below some key take aways for your mind-body toolbox with regard to calming the nervous system:
Self awareness - having some kind of internal vision of what’s really here for you right now; what are your thoughts and sensations in the moment?The practice of noticing is well worth cultivating as it eventually leads to a greater capacity to respond rather than react.
Allowing - In Open Floor (the movement meditation I’m trained in) we have a great saying: “Move and include”. Rather than resisting or denying what’s arising, allow it, include it and move with it, whether that’s a dance, a run, a swim or a walk, the gym etc.
The power of the breath - a longer exhale (than an inhale) can be very calming. That’s the simple version. Slightly more complicated is the 4, 7, 8 version. Breathe in for 4, hold for 7, breathe out for 8.
The power of scents (a diffuser, scented candle, oven delights etc). A welcome scent bypasses the thinking brain and goes straight to the nervous system in a helpful, soothing way.
The power of sound - as above - if the sound is welcome and calming it bypasses the thinking brain and simply soothes.
The power of grounding - feeling your feet on the floor or the earth. Tuning into the skin on the soles of your feet and whatever texture they’re touching (socks, carpet, floorboards, slippers, sand, grass etc). Pushing your heels into the ground is also very useful for combating the ‘flight’ response.
The power of naming. Naming what’s in your field of consciousness gets you out of the rabbit hole you may be digging for yourself: “I’m feeling anxious about...”,“I keep forgetting what I’m about to say!”, “I just need to share that I feel nervous about…”, “Can I check in with you about something, are you…”. Even better, naming your sensations means that you start to connect the body with the mind, “I can feel heat in my belly”, “There’s a buzzing, tingling, tension etc in my…”
The power of the imagination. You can create a physiological response through your imagination - for example, if you imagine cutting a lemon in half and then licking it, the sensation is an inward kind of puckering. How powerful! By imagining your happy place and really imagi-sensing into it (sounds, images, scents, sensations etc), you can create a physiological change in your body for the better.
I tried this with my husband the other day in the car, when Melbourne drivers were displaying some of their worst habits. He was getting stressed by something that was totally out of his control. But when I pointed this out it didn’t seem to help, so I put on my pseudo Healing Hetty voice (she’s very new agey and very breathy) and asked him to breathe, “Breathing in 2, 3, 4, long breath out 2, 3, 4, 5, 6, 7”, rinse repeat. The atmosphere in the car started to get lighter. Then, “Now, I want you to tell me all about your happy place…”
You get the picture. It ended up being better for both of us, especially the laughter. Laughter! I really need to add that to list.