It’s natural for your nervous system to move through different states of inner and outer focus of receptivity and activity. But chronic stress, trauma, or worry can inhibit that natural flow. 4 keys for somatic balance of your nervous system is a practice you can use to build resilience in your nervous system.
This guide to somatoc balance of your nervous system focuses on the autonomic nervous system. This is the division between parasympathetic pathways and sympathetic pathways. The parasympathetic governs your ability to rest and digest. The sympathetic governs your fight and flight response, but also your outer focus and curiosity. These 4 keys are meant to help you find flow between these states and related receptivity and activity. They are brain and spinal cord states. If you don’t go into them easily you may need support in changing your brain habits.
#1 Key for Somatic Balance of your Nervous System
The parasympathetic system is our “Ground Zero.” Look at it this way. If you can’t sleep or digest food, your body can’t really function. To integrate all 4 keys for somatic balance of your nervous system you need to give your body full parasympathetic support. Try the following exercise:
Find a place where you can rest comfortably, preferably on your back or belly. A quiet, darkened place is preferable. If it’s helpful for you, begin lengthening your exhalations until they are as long or longer than your inhalations. Keep it up. Close your eyes.
When you are ready, begin stroking your face, throat, shoulders, arms, and hands. Tell yourself: I am relaxed. Spend as much time with this as you need to feel you are beginning to sink into the ground beneath you. Along with feeling internally focused, you can notice that you are receptive. You are receiving stroking. You are receiving your words.
This is the beginning of a deep and comfortable parasympathetic state.
#2 Key for Somatic Balance of your Nervous System
Slowly open your eyes and your ears. Notice what floats into your field of vision. Notice what you hear. Can you still feel the ground below you? Almost as if you are sinking in? Do you feel relaxed even as you become attentive to the world around you? You are now still calm and relaxed, but have an outer focus.
Being calm and relaxed with an outer focus is a key we often miss. Notice if this is a difficult state. Know that with practice, you can be calm and attentive to outward needs in the world.
#3 Key for Somatic Balance of your Nervous System
Now notice if there is something in the room you want to touch, smell, or interact with. This will take you off the floor. It will also take your focus outward. Can you feel how your senses ( touch, smell, taste, hearing) receive this object? If you do, you are experiencing an outer state ( more sympathetic) while still having an inner receptivity.
This is difficult for many people because outward focus often takes us out of our internal sensing. This is where many people “lose themselves” in activity. Can you cultivate this state?
#4 Key for Somatic Balance of your Nervous System
Finally, select 3 items to look at in your room. Let your eyes move quickly between the 3 objects. Now you are outwardly focused and active. It’s a bit like playing tennis!
Many people find this the most “comfortable ” state. This means it is your normal. Unfortunately, living in this state too much of the time robs us of that nervous system resilience I really want you to have. Making time to experience all of htese states will give more coherence, stability and resiliency in the face of turbulence.
Watch the video below to learn about your parasympathetic and sympathetic nervous systems in fight, flight, and freeze.
This can be a jumping-off point for developing resilience. Breathing also helps, and I can offer tools for that.
If you are ready to jump into this journey, I recommend my Online Conscious Breathwork Course. Designed to be foundational, comprehensive, home study-friendly, and easy to use, it will provide the basics of breathing for respiratory, digestive, and blood pressure health. The course also assists with snoring, sleep apnea, anxiety, and mental clarity. Learn more
If you’d like more personalized guidance, you can also explore my breath coaching services.
Regular somatic movement classes build your resilience over time!
I also have several free Somatic Breathing exercises on my media page – scroll down and click on breathing.
Embodiment, Media, Somatic Breathing, Somatic Movement, Yoga Therapy
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