Nervous System Regulation

You'll probably know a lot on these lists, so consider this more a reminder that there are tools available to you. I've put an asterisk by ones that are part of the Yoga Online library. If those are of interest you can dive deeper on this website. When you're feeling dis-regulated, it's good to have a place to come to for ideas. This list of regulation strategies is organised by both top-down (brain to body) and bottom-up (body to brain) approaches.

TOP-DOWN STRATEGIES (Brain → Body)
These strategies involve using the mind to influence the body by consciously altering thoughts or focus to regulate emotions and the nervous system.
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Cognitive Approaches:

• Positive self-talk and affirmations
• Mindfulness meditation*
• Guided imagery and visualisation*
• Non-sleep deep rest (NSDR)*
• Progressive muscle relaxation
• Self-compassion exercises
• Journaling or reflective writing*
• Cognitive reframing of stressful situations
• Counting exercises (e.g., counting backward from 100)
• Reading engaging material
• Problem-solving and planning
• Setting boundaries
• Time management strategies

Sensory Engagement:

• Music listening or creation
• Art therapy and creative expression
• Colouring or drawing
• Engaging with nature sounds
• Light therapy
• Aromatherapy
• Colour therapy
• Visual tracking exercises
• Pattern recognition activities

Social Connection:

• Talking with trusted friends
• Seeking professional support
• Support group participation
• Pet therapy
• Social engagement
• Deep listening practices
• Storytelling
• Group singing
• Community involvement
• Volunteer work

BOTTOM-UP STRATEGIES (Body → Brain):
These strategies work directly with the body to influence the mind, engaging the nervous system through sensory input and movement.​

Breathing Techniques*:

• Box breathing (4-4-4-4)
• Belly breathing
• Alternate nostril breathing (nadi shodhana)
• 4-7-8 breathing
• Coherent breathing (sama vritti)
• Lion's breath (simha)
• Ocean breath (ujjayi)
• Long exhale breath
• Humming breath (bhramari)

Movement Practices:

• Yoga*
• Tai Chi
• Qigong
• Walking meditation
• Dancing
• Stretching*
• Rocking

Physical Regulation:

• Cold exposure (face dunking, cold shower)
• Heat therapy (sauna, warm bath)
• Massage
• Acupressure
• Foam rolling
• Self-massage
• Using weighted blankets
• Pressure point stimulation
• Body tapping

Lifestyle Practices:

• Regular sleep schedule
• Exposure to natural light
• Regular exercise
• Time in nature
• Digital detox periods
• Creating daily routines
• Environmental organisation
• Regular rest periods
• Eating unprocessed foods
• Time boundaries

INTEGRATED APPROACHES:
Combined Strategies:

• Yoga nidra*
• Body scan meditation*
• Somatic experiencing
• Trauma-sensitive yoga
• EMDR therapy