I Thought I Had It Down: The Power of Nervous System Management (Part 2).
Loving Disclaimer: All blog content is for informational and educational purposes only. Not all content may pertain to you, nor is it a replacement for psychotherapy, mental health, or medical care. Please use discretion, take ownership of your well-being, and reach out for professional support when necessary.
The Role of the Body in Healing Anxiety and Trauma
“The body has just as much (if not more) to do with healing from suffering as the mind. In our development as embryos, there was a body and a heart before there was a mind or nervous system. Heart first, brain second.”
— Dr. Russell Kennedy, M.D, Anxiety RX
Once we become aware that a part of us doesn’t feel safe, the next step is learning to soothe that part and let it know that it is safe.
Anxiety and the nervous system alarm can sneak up on us. Sometimes it’s subtle, like feeling irritated or overwhelmed, or maybe it’s that sudden fear or worry that pops into our mind. Other times, we might notice physical signs—sweating, butterflies in the stomach, or an increased heart rate. When these symptoms arise, it’s easy to overanalyze with our minds, but calming anxiety requires us to start with the body.
A Grounding Technique to Calm the Nervous System
Here’s a simple exercise to bring your body and mind back into a state of calm
Heart-Centered Grounding Technique
Lie down or sit comfortably.
Place a hand (or both) on your chest (your heart space) and close your eyes, if that feels comfortable.
Take a deep breath in, and slowly exhale.
Ask yourself, “Am I safe in this moment?” and allow yourself to feel the answer.
Gently affirm, “I am safe.” As you do this, look around you, turning your head, if comfortable, over each shoulder while repeating, “I am safe.”
Notice any shifts in your body and emotional state
Breathe as if you are breathing in and out of your heart as you notice and feel any emotions or sensations that are present
Do this for several minutes or longer breathing normally - you may notice your breath slow and deepen as you relax
The Heart Math Solution recommends bringing big feelings into your heart space and let them “soak” in your heart as you continue to breathe in and out of your heart
The Heart Math Solution also has a great technique called the Heart Lock-In Technique:
1. Shift your attention to the area of your heart and breathe slowly and deeply
2. Activate and sustain a genuine feeling of appreciation or care for someone or something in your life
3. Send these feelings of care toward yourself and others. This benefits them and especially helps recharge and balance your own system.
From: Transforming Anxiety: The HeartMath Solution for Overcoming Fear and Worry and Creating Serenity by Doc Childre & Deborah Rozman, PhD
As you practice these techniques, or any calming/mindfulness exercise, even for just a few minutes a day, you’ll become more attuned to when your nervous system is triggered, allowing you to catch and calm it faster. It’s a practice, not a perfect routine, and some days will be more challenging than others. The key is consistent, compassionate effort.
Mind and Body: The Key to Healing Anxiety
When the body calms down, the mind follows. This brings clarity to begin deeper healing. In my own journey with anxiety, it was the recognition that my nervous system needed soothing first that allowed me to unlock the deeper layers of my emotional pain and stress.
Healing anxiety and regulating the nervous system is like finding two pieces of a key—once they fit together, everything shifts. Walls crumble, pathways open, and we can access the calm, connection, and well-being we’ve been seeking.
The Inner Child and Anxiety
When we think of our body’s alarm response, I’ve found it helpful to visualize it as the frightened inner child. Dr. Russell Kennedy, in his book Anxiety RX, describes the inner child as a concept that we can initially meet with resistance, but for many of us, it becomes a vital part of healing.
It was Carl Jung who first introduced the idea of the inner child. It represents the part of us that experienced childhood trauma and still carries those wounds. If we can see this frightened part of ourselves as a small child, we can learn to approach it with compassion, helping us cultivate self-kindness and, ultimately, a sense of safety.
“Safety is not the absence of threat; it is the presence of connection.”
— Dr. Gabor Maté, MD
And the connection that is missing now is our connection with ourself.
By practicing these simple techniques, we begin to tell ourselves, for the first time, that we are safe. This doesn’t mean all our work is done, especially if there’s trauma or current life challenges. But this first step—acknowledging the frightened part of us—helps us realize we aren’t failing or doing anything wrong. This self-compassion becomes the foundation for true healing.
Conclusion: Cultivating Safety and Calm
As you continue on your healing journey, remember that calming the nervous system is a powerful first step toward finding peace. Whether it’s through mindfulness, grounding exercises, or EFT tapping (click below to see my blogs on Emotional Freedom Techniques) there are many tools to help you regulate your nervous system and bring balance into your life.
While self-help tools are valuable, they should not replace professional care. If you’re struggling with anxiety or depression, reach out for help from a medical professional or therapist.
Learn more about HeartMath at: https://www.heartmath.com/
Learn more about Dr. Russell Kennedy’s work and his MBRX program for anxiety at: https://www.theanxietymd.com/
Written by Michele Venema BScN, RN, Psychotherapist, cEFT2 AEFTP
Nurse Psychotherapist/EFT Practitioner
From Shadows to SoulLight Counselling