Top 5 Self-Regulation Practices That Actually Work

Self-regulation isn’t just about taking a deep breath—it’s about creating the conditions where your nervous system can return to balance. If nothing seems to help, you might need body-based, trauma-informed tools.

What Makes a Practice Effective?

• Feels safe enough

• Repeatable and accessible

• Grounded in the body

1. Vagus Nerve Stimulation
Try humming, slow exhales, or gently splashing cold water on your face to activate the parasympathetic system.

2. Orienting
Look around your environment. Let your system notice that you are safe right now.

3. Weighted Grounding
Use a weighted blanket or lean against a wall to increase body-based comfort and proprioceptive feedback.

4. Bilateral Movement
Walk, tap your thighs alternately, or use cross-body movements to help discharge energy and restore calm.

5. Supportive Touch
Place your hand over your heart or gently squeeze your arms. Touch signals safety and containment.

Closing Thoughts
You don’t have to wait until you’re overwhelmed. These practices work best when used consistently and with compassion.

Want help using these tools in life or work? I integrate somatic regulation into therapy and supervision. Reach out to begin.

References:

• Porges (2011) The Polyvagal Theory

• Ogden & Fisher (2006) Sensorimotor Psychotherapy

• Van der Kolk (2014) The Body Keeps the Score