ways to soothe your nervous system
Slow, Rhythmic, Diaphragmatic Breathing
Sit or lie in a comfortable position. Begin to inhale slowly through your nose, allowing your diaphragm muscle to contract and flatten into your abdomen and your lungs to fill with air. Now exhale through your nose, allowing the air to exit your lungs slowly and fully. If possible, lengthen your exhale so that it is longer than your inhale. Notice what it feels like in your body to breathe. Continue this practice until you feel calm, grounded and centered. Consistent practice of this breathing method over time, even for a few minutes each day, will begin to change your brain and calm your nervous system.
Cold Therapy
Splash your face with cold water, put a cold compress on your chest, the sides of your neck or your forehead, take a cold shower or drink very cold water.
Move Your Body
Do yoga, stretch, take a walk, shake/wiggle your whole body, clap loudly and stomp your feet, put the palms of your hands against a wall and push like you are trying to move the wall.
Gentle Massage
Gently rub the sides of your face, your neck below your ears, your forehead, your arms, your chest or rub your palms together.
Stimulate the Vagus Nerve
Sing, hum, laugh out loud (deep belly laughs), gargle with cool water, chant "Om" or "Voooo" in long, slow breaths.
Practice Self-Compassion
Name your feelings (use the Feelings Wheel if necessary), remind yourself that all humans feel this way sometimes and it's normal, place your hand over your heart and feel the warm connection with your body, offer comforting words of kindness to yourself.
Cultivate Peace
Spend time in nature, with animals, meditate or pray.
Valsalva Maneuver
Exhale against a closed airway by keeping your mouth closed and pinching your nose while gently trying to breathe out.