Tara Ryan
1. Laughter & Vocal Release
Laugh – Releases tension and boosts mood.
Humming, singing, chanting, gargling – Stimulates the vagus nerve; regulates the nervous system.
Fake yawn – Sends a calming message from body to mind.
Crying – Expresses emotion and promotes connection.
2. Breathing Techniques
Paced, slow, or deep breathing – Activates the parasympathetic system.
Pause & breathe – Take a slow breath before returning to activity.
3. Movement & Body Work
Shake it off / dance / big movements – Releases stress hormones.
Exercise & long-term activity – Walking, yoga, weight lifting, swimming, hiking, biking, skating.
Tense & relax muscles – Gently tighten a muscle group, then release.
Progressive Muscle Relaxation (PMR) – Systematically tense & relax muscles to reduce stress.
4. Cold & Heat Exposure
Cold water / cold pack – Stimulates vagus nerve, activates the Mammalian Dive Reflex, improves present-moment awareness.
Warmth / sauna – Can support nervous system regulation (with medical guidance).
5. Mindfulness & Grounding
5-4-3-2-1 grounding – Identify 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste.
Guided imagery / meditations – Online resources like YouTube offer many options.
Nature exposure – Walk in nature, barefoot “earthing,” or watch nature videos.
6. Connection & Social Support
Human contact – Deep hugs (8 seconds, 8 times/day), eye contact, face-to-face interaction.
Sharing meals – Mindful eating with friends promotes a “rest and digest” state.
Sex & intimate connection – Activates a mixed relaxed/active nervous system state (healthy expression recommended).
7. Sensory Activation
Stimulate smell – Strong, pleasant, or sharp scents interrupt freeze responses.
Chewing / eating sour foods – Stimulates salivation and the parasympathetic system.
8. Safety & Routine
Affirmations – Remind yourself: “I am safe enough right now.”
Rituals to “turn off work” – Change clothes, silence email, create symbolic transitions from ON to OFF mode.
Mindful eating – Slow, mono-tasked, and social meals strengthen safety cues.
9. Massage & Body Awareness
Massage therapy – Lowers heart rate, reduces cortisol, boosts serotonin & dopamine, improves body awareness.
10. Nervous System Resilience
Controlled stress exposure – Cold exposure, heat exposure, or other growth-zone stressors strengthen resilience.
Movement & exercise – Consistent physical activity supports nervous system regulation.
✅ Tip: Pick a few techniques daily—consistency is more effective than trying everything at once. Combine movement, breathing, sensory tools, and social connection for maximum calming effect.