What you’re experiencing is something I see very often in the clinic, and although it can feel frightening, it is usually a sign that your nervous system has become overwhelmed.

Many of the people who come to see me are capable, caring individuals who have been holding a lot for a long time. Work, family life, emotional stress, lack of sleep, illness, or hormonal changes can slowly push the body into a state where it struggles to settle.

When this happens the nervous system moves into what we call fight or flight. This is the body’s natural protection response. Adrenaline and cortisol increase, breathing becomes quicker or feels irregular, and the brain becomes very alert to every sensation in the body. People often tell me they feel:

• unable to regulate their breathing

• shaky or hot

• nauseous or dizzy

• exhausted but unable to sleep

• emotionally fragile

• aware of strange sensations in the body

These symptoms can feel incredibly real and worrying, but they are often the body asking for regulation and rest, not a sign that something is seriously wrong. Your nervous system is intelligent and with the right support, it can return to balance again.

Here at Holistic Care Durham, a large part of my work involves helping the body rediscover that sense of safety through therapeutic touch, nervous system regulation work, fascia-based treatments, and Reiki, but before you even arrive here, there are a few simple things that can help your body begin to settle.

Things that help regulate the nervous system

These are techniques I often guide clients through when they first arrive feeling overwhelmed.

Slow the breath

Try breathing in gently through your nose for four seconds. Then breathe out slowly through your mouth for six seconds. The longer exhale tells the vagus nerve that the body is safe and begins to calm the stress response. Continue for a few minutes, slowly and gently.

Ground the body

Place your feet firmly on the floor and allow your shoulders to soften. Look around the room and gently notice a few things you can see. This helps the brain realise you are safe in your environment.

Drink water

When the body has been in a stress response for some time it becomes easily dehydrated, which can make symptoms feel worse. Even a glass of water can help support the nervous system and be gentle with yourself

If you feel that you would benefit from deeper support, you are always welcome to visit the clinic. Through gentle therapeutic treatments including nervous system regulation work, fascia-based therapy, Reiki, and Tsuboki facial therapy, we help the body rediscover a sense of safety, calm and balance.

If you are experiencing severe symptoms, persistent chest pain, fainting, or medical concerns, please seek advice from a healthcare professional. The support offered here is designed to complement your overall wellbeing.