As a mind-body-trained trauma therapist and therapeutic consultant, I know the impact that trauma has on your nervous system.

These impacts manifest emotionally, mentally, physically, and spiritually. There are so many impacts because your nervous system controls so much. For trauma survivors, we focus on the autonomic nervous system. The autonomic nervous system includes two main parts: the sympathetic nervous system and the parasympathetic nervous system.

The sympathetic nervous system, often known as the “fight-or-flight” response, prepares the body for action by increasing heart rate, blood pressure, and adrenaline levels. In contrast, the parasympathetic nervous system, often referred to as the “rest-and-digest” response, promotes relaxation and recovery by slowing heart rate, lowering blood pressure, and stimulating digestion. The balance between these two systems is crucial for maintaining homeostasis and overall well-being.  

Trauma survivors often live life through constant activation of their sympathetic nervous system leading to issues like insomnia, weight gain, high blood pressure, high cortisol levels, and more. Because of this, it’s important for trauma survivors to reset their nervous systems. Resetting your nervous system provides an opportunity for you to give your body a break from fight-or-flight so it can experience rest. Remember, rest is resistance.

What is a Nervous System Reset?

A nervous system reset refers to a process that helps to calm and regulate the nervous system, which can become overactive due to stress, anxiety, or other factors. This process often involves engaging in activities that promote relaxation and reduce stress. It also means trading instant gratification and fake happy chemicals (dopamine, serotonin, endorphins, oxytocin) for real happy chemicals and delayed gratification. In doing so, individuals can shift their nervous system from a state of heightened arousal (sympathetic dominance) to a state of relaxation and restoration (parasympathetic dominance). This can lead to improved physical and mental health, including reduced stress, better sleep, and increased overall well-being.

Sample Nervous 7-Day System Reset Routine

Mindful Meditation (10 minutes):

• • Find a quiet space and sit comfortably.
  • Close your eyes and focus on your breath. Follow the flow of your breath from the moment you begin to inhale to the end of your exhale. Make it an adventure.
  • Notice the sensation of the breath as it enters and leaves your body.
  • If your mind wanders, gently bring it back to your breath.  

Soft Belly Breathing (5 minutes):

• • Practice slow soft belly breathing. Inhale slowly through your nose, filling your belly, then exhale slowly through your mouth. On your inhale think soft and on your exhale think belly. This breathing exercise helps you restore communication in your gut-brain axis.
  • Visualize the tension leaving your body with each exhale.

Noting Practice (5 minutes):

• • Notice your thoughts and sensations without judgment. Label them mentally with simple words like “thinking,” “feeling,” or “sensing.”
  • This practice helps to detach from your thoughts and observe them objectively.

Guided Visualization (10 minutes):

• • Visualize a peaceful scene, such as a serene beach or a lush forest. It can be anywhere, as long it is a place that brings you calm.
  • Imagine yourself in this peaceful place, feeling calm and relaxed.
  • Engage all your senses in this visualization.

Gentle Somatic Movement (10 minutes):

• • Engage in gentle stretches or yoga poses to release physical tension.
  • Hug yourself, rock, sway, or do figure 8’s to release oxytocin.
  • Pay attention to your body’s sensations and move slowly and mindfully.

Nature Connection (5 minutes):

• • Spend time in nature, such as taking a walk or gardening.
  • Ground and reset your root chakra being barefoot outside.
  • Connect with the moon by making moon water or connect with the sun.
  • Feel the breeze and thank the guides and ancestors.
  • Connect with the natural world through your senses.

Sound Bath or Binaural Beats (10 minutes):

• • Listen to calming sounds, such as nature sounds or binaural beats, to induce relaxation and promote brainwave synchronization.

Remember, consistency is key. Incorporate this ritual into your daily routine to experience the benefits of a calm and centered nervous system.

Start Working with a Therapeutic Consultant in Baltimore, MD

As a therapist and therapeutic consultant, I would be happy to offer support in finding rest and relaxation for your nervous system. You can contact RISE to get the help you deserve by following these simple steps:

1. Reach out to me with questions.
2. Start finding the rest you deserve!

Other Services Offered at Revitalizing Inner Self Essense in Baltimore, MD

Therapeutic consulting, training, and presenting services are not the only services offered by RISE. I also offer somatic experiencing and specialize in combining trauma-informed interventions with mind-body interventions which are incorporated into consulting, training, and presenting services. In addition to Mind-Body Medicine, I am trained in EMDR, Pranic Healing, and Sound Healing.