6 Trauma-Releasing and Nervous System Calming Techniques

Shake It Out

Shaking the body helps to reset the nervous system. Start by shaking your arms and then gradually continue shaking until your entire body is shaking it. I call this the shake-it-out therapy, and it works like a charm. This is a great release exercise to do when you are overwhelmed or feel like things are out of control. Shake for as long and as hard as you want to. Just be careful not to hurt yourself.

Dance

Dancing is an incredible way to move energy and to feel the freedom your body holds. Simply play your favorite song and dance to it freely like no one is watching you. Just let go and feel the freedom your body holds. Especially helpful is “nonlinear” dancing – think “the Monica dance” from the show Friends! LOL Dance to 1-5 songs and see how your body feels afterward.

Tennis Racket Banging

You don’t have to play tennis – just have a tennis racket! Stand by your bed or a soft surface that you can hit. Place the racket in both your hands and over your head. As you slam the racket into the bed, verbalize whatever is bothering you. Keep saying what is bothering you as you hit the bed. Say it out loud. Take as many downward strokes as you need. This works fast and can be exhausting. This technique can be helpful for your children too.

Deep Belly Breathing

Belly breathing is my go when I am bugging out, and I feel like I might say or do something that I may regret. Place both hands on your belly and focus your attention on your belly. As you inhale through the nose, feel your belly expand into your hands and as you exhale, feel your belly flatten. Inhale for 5 seconds and exhale for 7 seconds. Breathing through the nose produces more nitric oxide, brings more blood to the lungs, and has a calming effect. Do this for 5-10 breaths and notice how your body and mind feel afterward.

Grounding- Earthing

Earthing, or grounding, is the practice of connecting with the energy of the earth. You see, the earth has a negative charge. And in the process of going about our daily lives, we create a positive charge. So grounding helps you to reset your nervous system and your entire body. The truth is that nature heals. Go outside barefoot and stand on grass, beach, or the dirt. You can also sit under a tree or lay on the beach or in the park. Lay down in your yard or in the garden. Aim for 5-10 minutes a day or longer and see how you feel afterward.

Sing, Chant, or Hum

The vagus nerve runs through most of your body, and it influences many bodily functions. When we focus on a few simple practices to stimulate this nerve, we can instantly improve our mood and stress levels. Vagal toning activates your parasympathetic nervous system — which means you’ll be able to reach a more relaxed state quickly.

Some of the quickest ways to target the vagus nerve are singing, humming, or chanting. Your vocal cords are connected to the vagus nerve, so it stimulates the vagus nerve when you use them. Give it a try, and you’ll find that your mood is instantly lifted when you sing!

Try one or all of these techniques and experience a calming effect on your mind, body, and spirit - as well as strenthen your immune system!