First Steps for Nervous System Regulation and to Start Using Your Voice
Sometimes the confrontation, the big words or even knowing what you need is too overwhelming, I get it, I have been there. So sometimes we just need to take the first step. You can use these ideas to start moving the energy out without doing anything that feels too "big" right now. Even small steps count towards progress. For me, I have held a lot in for a lot of years. I know what it's like to put everyone else's needs before your own and think that it is the better or easier way. Until my body told me otherwise.
Even small steps count towards your progress (don't minimize your efforts, ok?)
If you keep it all in, your body will eventually pay the price, I know because it happened to me in 2015 when I woke up with a paralyzed face. So I am sharing some things to try, even if the words are still feeling a little stuck.
Stimulating the vagus nerve triggers the parasympathetic nervous system and internal vibrations help slow down stress and anxiety.
Easy Nervous System Regulation Ideas to Try:
Singing in the Car: When's the last time you put on your fave tunes from highschool and belted those babies out as loud as you used to? Do it. The loud, sustained vocals allow you to make deep, resonant vibrations that helps move the energy out. Who knew Wilson Phillips or Janet Jackson could be part of a healing plan! If I am sounding ancient to you. Taylor works fine too ;)
Humming: This is simple to incorporate throughout your day and one of my faves. Humming stimulates the vagus nerve and activates the parasympathetic nervous system, which lowers stress, slows your heart rate, and helps quiet mental chatter. Hum your favorite tune while brushing your teeth, making your morning coffee, or waiting for the microwave. Even a minute, a couple times throughout the day, helps my mind slow down, even just a little. Read more about it here.
The Post-Sigh Flutter: Next time you let out a heavy sigh, let your lips flutter (like a horse or a car engine "brrr" sound). This vibrates the facial nerves and lips, instantly dropping facial tension. I love this one. We hold so much tension and stress in our face and jaws!
The "Ahhh" After a Warm Drink: When you take your first sip of hot tea or coffee, let out an intentional, voiced "Ahhhhhh" exhale. This releases throat tightness and engages the vocal cords right at the start of your day. I think of my son when he was a kid and used to do this after a refreshing drink in the summer.
Purring Sounds: Mimicking a cat’s purr or making a rolling "R" sound creates a light, rapid flutter-vibration in the mouth and sinuses.
Purposive Coughing or Clearing the Throat: A few gentle, intentional throat-clears engage the same muscular pathways as humming. If you pay attention, sometimes you may notice when you are holding something in, you will cough randomly by instinct (interesting, right?)
Other Ideas I Love to move energy and feelings:
Listening to Binaural Beats or Low-Frequency Bass: Exposing your body to heavy bass allows external sound frequencies to vibrate your skeletal system. Using headphones is the best effect. I love this one. Try it out and let me know what you think.
Writing It Out Freestyle: Putting your thoughts and feelings into words words and onto paper (by hand) in a free way. Do not concern yourself with topic, grammar or structure. This decreases activity in the amygdala (the brain's emotional and fear alarm system) and activates the prefrontal cortex, which is responsible for reasoning and emotional control. Simply put, it feels so good to just get it out. Interesting article about it here.
Call Them: When it pops into your mind that you haven't talked to that bestie for too long, pick up the phone and call them. A little gab goes a lot further than a text Xo.
New episode on this topic coming soon on the podcast, but here is one I recorded about this a little while ago. Let me know what you think!
B Xo
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