Regulation 101
The breath is the fastest tool one can access to regulating the nervous system. Lengthen your Exhale by a count of 2 to trigger the parasympathetic branch of the vagus nerve.
Singing or Humming can stimulate & tone the vagus nerve as well as increases nasal nitric oxide levels, which vasodilate blood vessels & reduces blood pressure.
Social Engagement. We are biologically wired to connect. Finding co-regulation in another can relax us into a sense of safety, connection, play & creativity.
Your posture is your gateway to understanding how your feeling. Bringing awareness to how you’re holding your spine, neck & head can be a simple somatic mindfulness tool to help you notice your present moment experience.
You don’t have to invest in an ice bath tub (full immersion can be contraindicated for some). Splashing cold water on your lips, face & up to the scalp can trigger the ‘diving reflex,’ which stimulates the vagus, slows heart rate, increases blood flow to the brain & reduces anger; relaxing the body.
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