Practical tools for regulating the nervous system and releasing stress

I'd love to share the techniques I use in my sessions with my clients and for myself. They're great for calming and stabilising agitated states, reducing the body's stress response and creating grounding and safety.

Guided drawing, "self-massage" developed by Cornelia Elbrecht

This technique facilitates a gentle release of physical and emotional discomfort.

1. Materials. Take crayons, pastels or finger paints with your right and left hands.
   

2. Close your eyes. Gently close your eyes to focus inward and connect with your internal sensations.
   

3. Body scan. Begin to scan your body from head to toe. Using both hands simultaneously, create movements on the paper to express the experiences in your body. Allow the movement to massage and release the tension, tightness, or distress.
   

4. Reflect on your experience. After you feel complete, take a moment to reflect. Notice any changes in your bodily sensations or emotions.
   

Guided drawing is a sensorimotor art therapy approach used for working with trauma. Here's a short introduction video about it by Cornelia Elbrecht:

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'Voo' breathing developed by Dr. Peter Levin

Vocalisation, or making a "voo" sound, stimulates the vagus nerve and activates the parasympathetic nervous system. It helps to calm us down and get us into our "rest and digest" state.

1. Sit comfortably, and focus your attention on your breath by engaging in deep belly breathing.

2. Take a deep breath, and exhale with a deep voice in the prolonged sound "voooooo", maintaining the sound throughout the exhalation until it feels complete. Feel and enjoy the sensations of vibrations in your body.

3. Wait for the next breath to come in naturally. Repeat several times.

Instructional video with Dr. Peter Levine:

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Diaphragmatic breathing

Diaphragmatic breathing, also belly breathing, focuses on engaging the diaphragm to enable deeper breaths instead of shallow chest breathing.

1. Place your right hand on your chest and your left hand on your stomach. To feel grounded and secure, you can press lightly on your chest.

2. Inhale deeply through your nose, letting your belly rise while keeping your chest still. Slowly exhale through your mouth and feel your belly fall.

3. Repeat this until you feel calmer.

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Self-hugging

Hugging yourself helps us feel safe and creates a container to hold the emotions and self-soothe.

1. Place your right hand on the side of your heart under your armpit, and your other hand on your shoulder.

2. Take a moment to notice the sensations in your body and feel if there are any changes in your state.

Instructional video with Dr. Peter Levine:

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Progressive muscle relaxation (PMR) developed by Dr. Edmund Jacobson

To practice progressive muscle relaxation, you need to tighten and then release various muscle groups in your body. This technique can help relieve physical tension and promote a state of calm. Here's how to do it:

1. Tense: Choose a muscle group and tense it for about five seconds, noticing the sensations. It's important to create a little tension so that it doesn't cause discomfort, cramping or pain.

2. Release: Slowly release the tension and notice how your muscles feel as the tension drains away.

3. Pay attention to your breathing. Don't hold your breath as you practise, breathe in as you create the tension and breathe out as you release it.
   

4. Move through your body: Move through your body, tensing and relaxing different muscle groups, for example, your legs, abdomen, chest, arms, jaw, lips, etc.
   

Thanks for reading. Please share the techniques that you use in your practice or find helpful for yourself in the comments. Your input helps us grow together.

Considering trying out Expressive Arts? Reach out to me for one-on-one or group sessions.