Ever found yourself on the couch, feeling totally blah, and unable to muster the energy to tackle the tasks you know you need to do? Maybe you’re stuck scrolling through social media, binge-watching Netflix, or just zoning out when your kids are calling your name. If this sounds familiar, you might be experiencing what’s known as the Dorsal Vagal state.

So, what’s going on in your body during this state? Essentially, it’s a form of nervous system dysregulation that acts as a shutdown response. When you’re in this state, it can feel like you’re disconnected from your body, exhausted, and burned out. You might feel as though you can’t get enough rest, or that no matter how much you sleep, you’re always tired. This state can be overwhelming and leave you feeling shut down and disengaged, just blah

But here’s some good news: recognizing this state is a huge step forward. Many people are stuck in this shutdown mode without even realizing it, which often leads to feelings of depression, hopelessness, and persistent exhaustion. The awareness you have about your nervous system’s state is a powerful tool.

Now, let’s talk about what you can do when you’re feeling like you’re in a freeze response. While you might not be able to just talk yourself out of it, there are effective ways to help your body regulate itself and start feeling better. Here are three simple and powerful techniques to help you shift out of that freeze response:

3 quick but powerful techniques:

1. Hot/Cold Contrast

Changing your body’s temperature can stimulate your nervous system and help bring you back from blah into a more regulated state. Try taking a hot shower and then switching to cold water for a few moments. If you have a pool, a quick dip can do wonders. You can also fill a bowl with ice water and dunk your face or splash cold water on it. Another easy option is to grab a bag of frozen veggies and hold it against the back of your neck. These temperature shifts can help tone your vagus nerve and regulate your nervous system.

2. Move Stagnant Energy

Physical movement is incredibly effective for shifting your state of mind and energy. Go for a walk outside, dance to your favorite music, or just do some jumping jacks. If you’re feeling too overwhelmed for a full workout, even a short, gentle yoga session can help. Stretching or moving your body in any way can help release stuck energy and make you feel more grounded. And yes, dancing like nobody’s watching can be one of the most enjoyable ways to boost your mood!

3. Breathwork – Breath of Fire

Breathwork can be a powerful tool for regulating your nervous system. One technique you might find helpful is the “Breath of Fire.” This is a quick-paced, rhythmic breathing exercise where you inhale and exhale through your nose with equal timing, keeping your mouth closed. When you exhale, your abdomen should press inward, and when you inhale, your abdominal muscles should relax. It might be a bit challenging at first (especially if you feel blah), but with practice, it becomes easier and can energize your body, boost brain function, and improve respiratory health.

Try these techniques and see what works best for you. Everyone’s nervous system is unique, so it might take a bit of experimentation to find what helps you most. Feel free to reach out and let me know how these strategies work for you! You can DM me @itsmichellegrosser.com or join our Facebook group, The Calm Mom Collective.

And stay tuned! We’re gearing up for the Summer of Self-Love Challenge in July. I’ll be sending you daily tips and mini-challenges to help you take better care of yourself in manageable and affordable ways.

If you found this post helpful, please share it with a friend who might benefit from a little guidance on regulating their nervous system. Your support means the world to me!

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