Soothing The Nervous System
When to use up-regulation
While many practices focus on calming or down-regulating the nervous system, there are also evidence-based tools that help up-regulate the nervous system in healthy, energizing ways. Up-regulation is useful when you're feeling sluggish, disconnected, low in motivation, or in a freeze/dorsal vagal state (a shut-down mode). These practices help bring alertness, focus, and engagement, without tipping into anxiety or over stimulation.
Next time you are experiencing signals of the shut down state, try any of these science-backed practices for up-regulating the nervous system.
Cold Exposure (Brief and Controlled)
What it does: Brief cold exposure (like a cold shower or splash of cold water on the face) stimulates the sympathetic nervous system and increases alertness.
Why it works: Cold activates the locus coeruleus, releasing norepinephrine, which boosts focus, mood, and energy. It also increases vagal tone over time.
Vibration or Voice Activation (Humming, Chanting, Singing Loudly)
What it does: Using your voice loudly or adding vibration to the body (like through music or humming) wakes up the system and stimulates cranial nerves.
Why it works: This activates the vagus nerve and increases neural engagement. Loud vocalizations stimulate the brainstem and facial nerves that support mobilization.
Breath of Fire or Stimulating Breath work
What it does: Rapid breathing practices like breath of fire, bellows breath, or energizing breath holds can increase energy and arousal.
Why it works: These practices increase sympathetic activation and stimulate brain areas associated with alertness and focus. They’ve been shown to increase beta brain waves and improve mood and attention.
Social Engagement and Eye Contact
What it does: Engaging in lively conversation, playful interaction, or even brief, positive eye contact can boost nervous system activity.
Why it works: Social connection activates the social engagement system and increases vagal tone, lifting energy and emotional state.