I’m no exception to going through reels and videos on Instagram and Tiktok like many others. A reel by @emilieleyes has made me quickly go and spread the word of her tips. There is so much advice to regulate our nervous system through our actions but there is not much guidance. She made a video going over some techniques.
Butterfly Hug
Do the gesture that you would for hand shadows for a butterfly. Lay those crossed hands on the chest and alternate hands tapping just below the collarbone. That’s a butterfly hug. The alternating rhythm is bilateral stimulation which what really what matters. So alternating tapping the knees or thighs are also sufficient. This rhythm is helpful to make the mind jump around less. You’re doing the tapping and rhythm. You’re focusing on something specific.
Physiological Sigh
This one is a big one in terms of calming down when panicking. Take a deep breath through the nose. Take a small sip more. Hold. Let it all go out of the mouth. This can be done multiple times if necessary. This is in relation to the Inhale, Hold, Exhale, Rest, technique as well.
Reduction/Grounding
In general when feeling overwhelmed or overstimulated it’s key is to look at things neutral in the present moment. The most common in characteristic technique are the 5 senses.
- 5 things you can see
- 4 things you can feel
- 3 things you hear
- 2 things you can smell
- 1 thing you can taste
Emilie also discusses her own option which is to go over the exact scenario around her in a triad. Example is: I’m having a coffee, I’m wearing a soft shirt, I’m in my home. This can ground from the brain exploring too far into the future.
Jumping/Shaking
The fight or flight response is real and it’s meant to get you moving. Jumping or shaking will get you moving. This is honestly the one I needed to hear. I get what I have dubbed as jittery legs where my body feels so agitated I didn’t know what to do. This explains a lot in regards to my own problems. I know I need to jump and shake around a little bit to let that flight or flight response go.
Check out @EmilieLeyes full video here:
Thank you @EmilieLeyes! Give her a love and follow!
Rachel McG
