Introduction to Self-Regulation
In our journey of healing, self-regulation becomes a sacred practice—a way to create balance and harmony within ourselves. It is not just about managing stress, feelings or symptoms, but nurturing a gentle relationship with the inner being of who we are. Healing is not a race; it is a quiet unfolding, a process of returning to ourselves with compassion and care.
The Nervous system in Fight, Flight, Freeze
The fight, flight, and freeze responses are natural, automatic reactions of the autonomic nervous system (ANS) that are triggered during moments of perceived danger. These responses are part of the body’s survival mechanism, designed to protect us from threats. However, for individuals with chronic illness, the ANS often becomes dysregulated, leaving the body stuck in a heightened state of fight or flight (sympathetic activation) or a frozen state (dorsal vagal shutdown). This ongoing activation can contribute to a cascade of physical and mental pain and symptoms, fatigue, and chronic illness, making recovery feel out of reach.
How Self-Regulation Helps The ANS
Self-regulation refers to the ability to consciously influence these automatic nervous system responses, bringing the body back into balance. It involves engaging the parasympathetic nervous system, often called the “rest and digest” system, which promotes relaxation and healing. Techniques like somatic tracking, breathwork, and mindfulness practices help shift the body out of survival mode and into a state where it can repair and restore. Building self-regulation skills allows the nervous system to become more flexible and responsive, which is key to recovery from chronic conditions.
The autonomic nervous system operates as a finely tuned system with two main branches: the sympathetic and parasympathetic systems. The sympathetic branch prepares the body for action, increasing heart rate, releasing stress hormones, and heightening alertness. The parasympathetic branch, by contrast, slows the heart rate, reduces stress hormone production, and encourages digestion and healing. In chronic illness, this balance is often disrupted, leaving the sympathetic system dominant or the parasympathetic system overly suppressed. By learning how to regulate these systems, we create the conditions for the body to reset and begin to heal, allowing us to move out of chronic stress patterns and back toward health.
Harness The Out-Breath for Self-Regulation
This simple yet powerful technique can help regulate your nervous system and create a sense of soothing and balance. By combining the breath with sound, you stimulate the vagus nerve, which plays a key role in regulation.
Begin by getting as comfortable as possible.
Close your eyes if it feels safe to do so.
Take a slow breath in through your nose.
Hold the breath for a second or two.
Exhale slowly while making a sound.
The sound you make on the out-breath could be a soft sigh, a long “Om,” or a gentle hum.
The vibration of the sound is key—it stimulates the vagus nerve, which runs from the brainstem down through the neck and into the chest and abdomen.
Focus on the feeling of the vibration and the soothing sensation it creates in your body. If you repeat this exercise once or twice, you might notice a sense of release or ease as your nervous system begins to shift into a more regulated state.
How This Helps the Nervous System
The vagus nerve is a central part of the parasympathetic branch of the autonomic nervous system, often called the “rest and digest” system. When you make a sound on the out-breath, the vibration stimulates the vagus nerve, signaling your body to relax and reduce the fight, flight, or freeze response.
Deep breathing paired with vocalization helps slow the heart rate, lower blood pressure, and create a sense of safety in the body. This process not only supports immediate self-regulation but also trains your nervous system to access calm more readily over time. It’s a simple yet effective way to build resilience and bring balance to your system, especially when managing the challenges of chronic illness.
The Interconnectedness of Healing
Healing is not a solitary journey. It is deeply intertwined with our connections to others and to the world around us. When we self-regulate, we not only start to create change in our own lives but we also contribute to a new frequency for those around us. So when you give time to looking after you, you are in fact contributing to looking after the world.
Thank you 💗
