Nervous System Regulation 101: How to Rewire Your Brain and Body After Trauma- Online Therapy in California

If you’ve experienced trauma, you know how deeply it can affect every aspect of your life. One of the most profound ways trauma influences us is by dysregulating the nervous system, which can make it difficult to feel calm, grounded, or in control. The good news is, you can rewire your body and restore balance. Nervous system regulation is key to healing from trauma, and it involves learning how to bring your body back into a state of safety and balance.

Let’s explore what nervous system regulation is, how trauma affects the nervous system, and practical steps you can take to regulate your nervous system. If you’re in California and looking for online therapy, I’ll share how working with a therapist can guide you through this important healing process.

What Is Nervous System Regulation?

Nervous system regulation refers to the process of helping your nervous system move from a state of hyper-arousal (fight or flight) or hypo-arousal (collapse) back into a balanced, calm state. The nervous system controls how you respond to stress, danger, and everyday challenges. After experiencing trauma, your nervous system may remain stuck in an activated state, even when the danger has passed. This ongoing stress response can affect your physical health, emotional stability, and overall well-being.

Regulating the nervous system is essential to managing trauma’s effects on your body and mind. The goal is to bring your nervous system back to a state of rest and digest, where you can feel more at ease, connected, and resilient in the face of life’s challenges.

How Trauma Affects the Nervous System

When trauma occurs, whether it’s a single event or prolonged stress, your body enters into a heightened state of alertness. Your nervous system shifts into “survival mode,” activating the sympathetic nervous system, which triggers the fight, flight, or freeze response. This is your body’s natural way of preparing to deal with danger.

For many people, trauma doesn’t just pass. The body often holds onto these stress responses, and the nervous system remains in a heightened or overwhelmed state. This chronic activation of the sympathetic nervous system can lead to feelings of anxiety, hypervigilance, difficulty relaxing, and even physical symptoms like chronic pain, insomnia, or digestive issues.

On the other hand, some individuals may enter a collapse response, where the body and mind shut down in response to overwhelming stress. This is known as a state of dissociation or numbing, where emotions, thoughts, and physical sensations may feel distant or disconnected.

Both of these responses—hyper-arousal and hypo-arousal—are signs that your nervous system is out of balance, and they are common effects of trauma. The good news is that nervous system regulation can help you bring your body back into balance, creating a sense of calm, safety, and emotional resilience.

How to Rewire Your Body: Nervous System Regulation Techniques

Here are some practical techniques you can use to regulate your nervous system after trauma. If you’re working with an online therapist in California, these methods can also be explored in therapy sessions to guide your healing.

1. Breathing Techniques

One of the most effective ways to regulate your nervous system is through breathing exercises. Slow, deep breaths activate the parasympathetic nervous system, which helps calm the body and mind.

• Try this: 4-7-8 breathing – Inhale for 4 seconds, hold your breath for 7 seconds, and exhale slowly for 8 seconds. Repeat this cycle several times to help bring your body into a state of relaxation.

2. Grounding Exercises

Grounding exercises help you reconnect with the present moment, reducing feelings of dissociation or detachment. They can be especially helpful if you’re in a “freeze” state, helping you feel more present and in control.

• Try this: The 5-4-3-2-1 technique—Look around and name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. This engages your senses and helps bring your nervous system back into balance.

3. Progressive Muscle Relaxation (PMR)

This technique involves tensing and relaxing different muscle groups in the body. It can be very effective for releasing physical tension and helping your body reset after trauma.

• Try this: Start with your toes and gradually work your way up, tightening each muscle group for 5-10 seconds and then releasing. Focus on the feeling of relaxation as you release the tension.

4. Mindfulness and Meditation

Mindfulness practices can help you stay present and calm, reducing anxiety and intrusive thoughts. Meditation also activates the parasympathetic nervous system and reduces stress hormone levels.

• Try this: Set aside 10 minutes a day to practice mindfulness. Sit in a quiet space, focus on your breath, and observe your thoughts without judgment. You can also use guided meditation apps for additional support.

5. Somatic Practices

Somatic practices, such as yoga or tai chi, focus on connecting movement with breath. These practices can help release stored tension in the body and help you develop awareness of how trauma has affected your physical state.

• Try this: Gentle stretching or a few minutes of yoga focusing on deep, mindful breathing can help you regulate your nervous system.

6. Self-Compassion Practices

Healing from trauma involves being kind to yourself. When your nervous system is dysregulated, you may have negative thoughts about yourself, your situation, or your progress. Practicing self-compassion can help create emotional safety for your nervous system to relax.

• Try this: When you feel overwhelmed, gently remind yourself that healing takes time. Speak to yourself with the same kindness and understanding you would offer a close friend in need.

How Online Therapy in California Can Support Nervous System Regulation

If you’re in California and looking for online therapy, you don’t have to navigate nervous system regulation alone. A therapist trained in trauma-informed care can help you understand the impact of trauma on your body and provide personalized techniques for re-regulating your nervous system.

About the Author

Tori Smith is a licensed clinical social worker and owner of Victoria Smith, LCSW, Inc., an online and in-person therapy practice focused on helping young professionals heal from trauma and burnout, and quiet the critical internal voices of perfectionism, so they can live more fulfilling, connected lives. If you’re a California resident, schedule a free consultation call to learn more.

Online therapy offers the flexibility to work at your own pace and in the comfort of your own space. Whether you’re working through anxiety, PTSD, or simply seeking a greater sense of calm, I can guide you through strategies like deep breathing, somatic practices, and mindfulness. With the right support, you can rewire your body and create a sense of safety and balance.

Nervous system regulation is essential for healing from trauma, and it’s something that can be learned and practiced over time. By using techniques like deep breathing, grounding exercises, and mindfulness, you can bring your body back into a balanced state and begin to heal from the effects of trauma.

If you’re ready to take the next step in your healing journey, online therapy in California can provide the support you need. Together, we can work on rewiring your nervous system, releasing trauma, and building emotional resilience, so you can live a more peaceful and fulfilling life.
If you’re ready to regulate your nervous system and heal from trauma, I’m here to help. Contact me today to schedule an online therapy session in California. Let’s work together to help you feel safe, calm, and in control once again.