Reset your nervous system when it's stuck in survival mode
Feeling safe in your own body is the foundation of mental and physical wellbeing, particularly for those experiencing chronic stress or post-traumatic stress disorder (PTSD). When the nervous system is stuck in survival mode – constantly scanning for threats, even when none are present – our body is flooded with stress hormones that disrupt everything from sleep quality to digestion, and mental clarity.
Over time, this internalised stress can lead to burnout, anxiety, and even physical illness. Learning how to feel safe in the body is a transformative skill. Nervous system regulation teaches us how to turn off that chronic fight-or-flight response, allowing the body and mind to rest, repair, and regain balance.
So, how can we begin to find harmony? Here are five simple, short exercises you can practise almost anywhere, to help bring your body and mind back to a state of safety and equilibrium.
1. Somatic grounding
Somatic grounding is a quick, effective way to reconnect with your body, and feel more secure in the present moment. When the nervous system is on high alert, the brain tends to dissociate from the body as a way to avoid discomfort. Grounding techniques bring you back into your physical sensations, which tell your brain that you’re safe.
One simple technique is to stand or sit with both feet flat on the floor, close your eyes, and breathe deeply. Focus on the sensations in your feet – the texture of your socks or shoes, the pressure on the floor, and the temperature. Visualise your feet being supported by the ground beneath you. The more you tune-in to the physical sensations of support and stability, the more your nervous system will receive the message that you are grounded, safe, and supported, offering a quick reset in stressful moments.
2. Breathwork for parasympathetic activation
Breathing exercises can shift you out of the fight-or-flight mode by activating the parasympathetic nervous system, which promotes relaxation and recovery. One effective practice is 4-7-8 breathing, a technique that can be done anywhere, anytime.
This exercise is simple: inhale through your nose for four seconds; hold your breath for seven seconds; and then exhale slowly through your mouth for eight seconds. This pattern helps to lower heart rate, calm the mind, and induce a sense of safety and wellbeing.
Repeating this for just a few minutes can bring you out of stress mode, and into a state of calm, signalling to your body and mind that it’s time to rest and recover. This exercise is especially useful during high-stress moments, such as before an important meeting, or after an emotionally charged situation.
3. The vagal handhold
The vagus nerve plays a key role in regulating the nervous system, and helping you feel safe. When the vagus nerve is activated, it sends signals to your body that it’s OK to relax, shifting you from a state of survival to one of rest and restoration. A simple way to stimulate the vagus nerve is the vagal handhold.
Sit in a comfortable position and place one hand over your heart and the other over your belly. Close your eyes and take slow, deep breaths, feeling the rise and fall of your chest and abdomen. The combination of this gentle hand placement and conscious breathing helps to activate the parasympathetic nervous system, sending a powerful signal of safety to your brain and body. You can practise this for two to five minutes to quickly calm anxiety or overwhelm. Doing this regularly can build a stronger connection between your mind and body, reinforcing feelings of safety over time.
4. The voo breath
The ‘voo breath’ is a powerful vocalisation exercise designed to stimulate the vagus nerve, and bring a sense of calm to the body. To practise, take a deep breath in, and on your exhale, make a deep, resonant ‘voo’ sound, allowing it to vibrate through your chest and resonate deeply in your body.
You should feel the vibration in your chest, particularly around your heart and lungs. Repeat this three to five times, making the sound as low and drawn out as possible. The deep vibration stimulates the vagus nerve and helps to calm the nervous system, promoting a sense of safety and wellbeing. It’s an excellent practice for those moments when stress or anxiety feels overwhelming, offering a way to ground yourself quickly.
5. Five senses exercise
The five senses exercise is an effective way to orient yourself to the present moment, especially when feeling anxious or disoriented. This exercise helps to interrupt anxious thought patterns, and reminds your nervous system that you are safe in your current environment. By focusing on sensory details from your current environment, you can gently bring yourself out of fight-or-flight mode, and back into a state of calm.
It involves briefly tuning-in to your five senses to ground yourself in the here and now. To practise, simply notice each of the following for 30 seconds: what can you see (after this step it can be helpful to close your eyes as you tune-in to the rest of your senses); what can you hear; what can you touch (feel); what can you smell around you; and what can you taste. Notice how your body responds as you tune-in to your senses. This practice works particularly well in stressful environments by choosing to centre yourself in the present and feel safe.
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