Self Regulation
Building Resilience
New to self-regulation
Deep Breathing
Grounding
Body Scan
Cold
Exposure
Done it Before
Humming or Chanting
Slow
Movement
Singing
Metronome Breathing
A Little More
Wellness Menu
Grounding
Body Scan
Singing
Deep Breathing
- Find a comfortable seated or lying-down position.
- Close your eyes to help focus inward.
- Inhale deeply through your nose for a count of 4, letting your belly expand.
- Hold your breath for a count of 4.
- Slowly exhale through your mouth for a count of 6–8, making a gentle "whooshing" sound.
- Repeat this cycle for 5–10 minutes.
Why it works: Deep breathing activates the parasympathetic nervous system, where the vagus nerve plays a key role.
Click her for guided breathing using a web app.
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Grounding
Grounding (5-4-3-2-1 Technique)
Look around and identify:
5 things you see (e.g., “A tree, a table…”).
4 things you can feel (e.g., “The chair under me, my feet on the floor…”).
3 things you hear (e.g., “Birds, cars passing…”).
2 things you can smell (if possible) or imagine smelling.
1 thing you can taste (e.g., gum, tea) or focus on your breath.
Why it works: The 5-4-3-2-1 grounding technique works by engaging your senses to anchor you in the present moment, reducing anxiety and interrupting overwhelming thoughts.
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Body Scan
- Sit or lie down in a quiet place. Close your eyes.
- Bring your attention to your toes. Notice any sensations (warmth, tension, etc.).
- Slowly move your focus upward to your legs, stomach, chest, arms, and head.
- If your mind wanders, gently return your focus to the body part you're scanning.
- Continue for 5-10 minutes.
Why it works: Body scan meditation works by grounding you in the present, relaxing the body, and interrupting stress cycles, fostering mindfulness and emotional regulation.
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Cold Exposure
- Fill a bowl with cold water or use a cold compress.
- Place the cold water or compress on your face or submerge your face for 15–30 seconds.
- Alternatively, splash cold water on your face.
- Repeat as needed for a calming effect.
Why it works: Cold exposure triggers the "dive reflex," stimulating the vagus nerve and promoting relaxation.
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Humming or Chanting
- Sit comfortably and relax your shoulders.
- Take a deep breath in through your nose.
- As you exhale, hum (like "hmmm") or chant a calming sound.
- Feel the vibrations in your throat and chest.
- Repeat for 5–10 minutes.
Why it works: The vibrations from humming stimulate the vagus nerve, which runs near your vocal cords.
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Slow Movement
- Choose gentle poses or movements that emphasize slow, flowing motions.
- Focus on your breath and move mindfully.
- For example, try "Cat-Cow stretch":
- Inhale as you arch your back and look up (Cow Pose).
- Exhale as you round your spine and tuck your chin (Cat Pose).
- Repeat for 5–10 breaths.
Why it works: Mindful movement combined with deep breathing stimulates the vagus nerve and promotes relaxation.
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Cold Exposure
- Pick a song you enjoy and feel comfortable singing.
- Sing loudly and focus on deep breaths as you sing.
- Enjoy the vibrations in your throat and chest.
Why it works: Singing activates the vocal cords and muscles connected to the vagus nerve.
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Metronome breathing
- Play a rhythmic sound (e.g., a metronome app or soft drumming).
- Breathe in for 3 beats, hold for 3 beats, and exhale for 3 beats.
- Continue for 2-5 minutes.
Why it works: Metronome breathing works by synchronizing your breath with a steady rhythm, promoting relaxation, focus, and balance in the nervous system.
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Future Gratitude
- Imagine yourself in the future, after you’ve solved a big problem.
- Picture your future self thanking you for what you’re doing today.
- Focus on the good feelings this brings.
Why it works: It makes you feel motivated and hopeful.
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Body Shaking
- Lie on your back with your knees bent and your feet flat on the floor.
- Slowly lift your hips up, then lower them back down.
- Let your body shake or tremble gently as it relaxes.
- Stop when you feel calm and peaceful.
Why it works: Shaking helps your body get rid of deep stress.
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Body Awareness
- Sit in a quiet place and notice where your body feels tight or uncomfortable.
- Pay attention to that feeling—how big it is, where it is, and how it moves.
- Now, notice a part of your body that feels calm or good.
- Go back and forth between the two feelings until the tight feeling gets smaller.
Why it works: It helps your body let go of stress naturally.
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Relaxing Phrases
- Sit or lie down in a comfy spot.
- Say calming phrases to yourself, like “My arms feel warm and heavy.”
- Imagine your body becoming relaxed and calm.
Why it works: Saying calming phrases helps your body feel peaceful.
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