Slowing Down

Collectively, we’ve grown so accustomed to stress, it can be hard to miss when our nervous system needs us to pump the breaks. So while most of us are likely in need of some ‘downregulating’, far fewer probably recognize the word. In therapeutic terms, downregulation refers to the process of calming the nervous system, shifting it from a high-stress “fight-or-flight” state to a relaxed “rest-and-digest” state. Taking the time to downregulate can lead to a variety of benefits, including but certainly not limited to increased emotional bandwidth, energy, mental clarity, and better sleep. If that sounds appealing to you, then you’re in luck, because here’s a few ways you can downregulate!

1. Slow, Deep Breathing

Intentional breathing (like box breathing or 4–6 breathing) tells your brain that you’re safe. This activates the parasympathetic nervous system, lowering heart rate, easing muscle tension, and helping your body exit fight-or-flight. 

Source: https://www.airwayhealth.org/post/the-psychology-of-breathing-how-mindfulness-and-breathing-intersect

2. Gentle Movement

Slow stretches, yoga, or even a relaxed walk can help release stored stress in the body. Unlike intense workouts that can keep adrenaline high, gentle movement supports a return to calm and balance.

Source: https://journals.sagepub.com/doi/10.1089/ict.2025.28107.hs

3. Soothing Sounds & Movement

Soft music, nature sounds, or calming frequencies can directly affect the nervous system. Rhythmic, predictable sounds help your brain shift into a more relaxed, regulated state.

Source: https://acu585.com/acupuncture-rochester-ny-blog/rochester-sound-bath-evidence-based-therapy

4. Grounding Through the Senses

Engaging your five senses—feeling your feet on the floor, noticing smells, holding something textured—pulls your mind out of anxious loops and anchors you in the present moment, where safety lives.

Source: https://www.coreenergetics.org/grounding-techniques-in-body-psychotherapy-finding-stability-in-a-chaotic-world

5. Butterfly Hug

The Butterfly Hug is a self-soothing technique where you cross your arms over your chest and gently tap left and right, mimicking the rhythm of a heartbeat. This bilateral stimulation helps calm the nervous system, increase feelings of safety, and bring the body out of stress and back into balance.  

Source: https://www.forsythpa.com/%F0%9F%A6%8B-the-butterfly-hug-a-simple-technique-to-calm-your-mind/

Simple Ways to Downregulate this Week

• Try 3 minutes of slow breathing when you feel overwhelmed
• Step outside and notice 5 things you can see, hear, or feel
• Swap one scrolling session for calming music or quiet
• Stretch your body gently before bed
• Let yourself rest without needing to “earn” it

Tending to your nervous system is an extremely powerful way to directly improve wellbeing. What helps you feel calm and grounded when life gets overwhelming? Drop it in the comments below!