01/30/2025
Feeling overwhelmed, dysregulated, or triggered?
I’m sharing two simple (but powerful!) practices you can implement whenever your mind or body experience dysregulation.
Use these throughout the day right when the trigger or overwhelm occurs. Dealing with your brain and body’s reactions in the moment paves new brain and nervous system pathways, creating healing and balance.
Practice #1
First, let’s talk about the brain and mind.
Your crown chakra, located at the top of your head, is your connection to divine wisdom and intelligence.
But when yours feel a little too open, like during periods of monkey mind or overstimulation, there’s a simple practice you can do to calm your thoughts and return to clearheadedness.
1. Take a few deep, relaxing breaths to get present.
2. Think of the top of your head like a container, able to open and close.
3. Place your open palm on top of your head, essentially closing the container to anything not serving you.
4. Keep breathing and feel the weight of your hand on your head, helping your swirling thoughts calm down.
5. Stay here until your brain and mind feel at peace.
Practice #2
Second, let’s talk about the nervous system.
Your nervous system is the basis for everything you know, think, feel, believe, and experience.
Your vagus nerve is the main communicator of your nervous system, connecting every part of your body and brain.
When you feel dysregulated (meaning you’re either in a sympathetic or dorsal state), there’s a simple way you can tell your nervous system to return to safety (ventral).
1. Take a few deep, relaxing breaths to get present.
2. Place your hand on your heart.
3. Breathe in deeply, and on the exhale make a continuous humming sound.
4. The humming sound massages your vagus nerve, communicating that any perceived threat is over and it’s safe to return to the ventral (safety) state.
5. Continue to breathe and hum until you feel your body relax and return to the “rest and digest” ventral state.
I hope these practices help you.
Remember: it’s safe to confront what you’re feeling and allow it space to move through you.
Plus, your brain, mind, and nervous system will thank you (and work better for you, too!).
instead.
Author: Elizabeth Gould/Douglass MSEd.
