Resetting the nervous system through movement
Prolonged chronic stress can have longstanding effects on the nervous system’s ability to self-regulate. What does self-regulation mean? It means being able to get back from a state of hyperactivation or hypoactivation to a functional state. When we are in a state of hyperactivation the body reacts to stress by sweating, being reactive, piercingly hyperfocusing, restlessness, and aggressivity. We can describe this state as the fight/flight response. In contrast, in a state of hypoactivation the body “freezes” and may experience feelings of being lethargic, passive, frozen, slow and withdrawn, unable to focus, numb or cold. When we are in a functional state we may notice calmness, social connectedness, curiosity, empathy, and openness. We have a greater ability to be connected with ourselves and the world around us. Physiologically, digestion, resistance to infection, circulation, immune responses, and our ability to connect are improved.
One way to return to a state of homeostasis and balance is through the use of movement. The benefit of movement can imprint onto the nervous system to release and soothe. The central nervous system is comprised of the sympathetic and parasympathetic systems. Part of the parasympathetic nervous system is the vagus nerve. It is the master nerve that stems from the lower part of the skull, clusters around the chest and then in the gut area. Movement can increase the vagal tone that activates the parasympathetic system and the body’s ability to down-regulate. To get back to that rest and digest mode. So what movement can soothe your system:
- Gentle neck stretches from left to right
- Lowering your chin to your chest
- While seated lengthening your spine to gently twist the torso to each side. Think of the chair seated twist yoga pose.
A well-known statement used in somatic psychology is to move to thaw your freeze. Movement can allow us to release long-held tension. When we freeze, we tend to habitually hold our breath, sit passively, disconnect from our surroundings, and most commonly distract ourselves with technology. Depending on daily stressors the body will shift from one state to another. We are not trying to keep ourselves from moving to the fight, flight, freeze zone but rather increasing our range of function and tolerating feelings of discomfort. When we find ourselves outside of the rest and functional zone we can use movement to increase our ability to get back to it. Take time in the next week to pay attention to what your body is telling you. Notice shifts in your internal state by listening to your body with intention, attention and the action of movement.
