Learning your Nervous System Pt 2
In Part 1 of this blog series, we learned a bit about how our nervous system takes in information and works to keep us safe. We also learned that sometimes our nervous system sends danger signals throughout our body in moments when we are actually safe. When these mismatched signals happen often, it can create real problems in our lives (e.g. panicking during presentations, or shutting down during difficult conversations). The great news: we can address these mismatches and rewire our nervous system!
In Part 2 I am going to share some practices for engaging with - and beginning to rewire - your nervous system!
Picture this…
I am driving to work and am already running three minutes behind. As I exit the highway another car comes within inches of hitting me. It was clearly their fault, but they honk and even give me the middle finger, then speed off. Five minutes later, my heart is still racing, I feel hot in my face, and my hands are shaking. I feel an urge to chase the driver down! (or yell at the driver, or flip them off, or I’m yelling at them in my mind!)
I pause, and turn towards my nervous system
I take a deep breath and put one hand on my heart. I take another breath, making my exhale extra long. I say out loud to myself, “I am okay. That was scary, and I am safe. The moment is over.” My heart rate begins to slow, and I feel slightly more clear-headed…and slightly less angry. I drive the rest of the way to work.
My nervous system took in the information of danger (almost had a car crash) and sent signals to my organs to prepare: increased heart rate, change in body temperature, brain went into hyperfocus. When the danger did not come, I was able to engage with my nervous system to bring it back to a place of calm and safety. I used breathing (body-based technique) and self-talk (perception) to send messages back to my nervous system that I was safe and did not need to be in that revved up state.
Think of it like fanning the smoke alarm so it stops blaring; you’re just cooking bacon! There’s no fire, so the alarm isn’t needed!
The more we notice what is happening in our body - and connectedly, what’s going on with our nervous system - the more we pick up on patterns. Then we can work towards having a more flexible nervous system. This means the ability to notice what is happening, and ease our nervous system back to a place of safety, calm and connection. I teach people two primary ways to do this:
In Part 3 of this series, we will dive even deeper into noticing the patterns in our nervous system, and finding the ways that work for us to build more flexibility to access calm, safety, and connection.
Source:
Dana, D. (2021). Anchored: How to befriend your nervous system using Polyvagal Theory.
