Ever feel like your body’s running on overdrive and just won’t stop? Like your mind is racing, your heart won’t settle, and you can’t shake that feeling of being on high alert—constantly braced for the next big thing? That’s what we call a dysregulated nervous system, and it’s way more common than you might think.
But here’s the thing: it doesn’t have to stay that way. Whether you’re dealing with chronic stress, anxiety, or just feeling “off,” there’s a way to help your body and brain work together to bring you back to calm. And it’s not just about what you think—it’s about what you feel in your body, too.
The Two Approaches: Top-Down and Bottom-Up
When we talk about self-regulation, two terms often come up: top-down and bottom-up approaches. Top-down means using your mind—your thoughts, your cognitive processes—to create calm in your body. Bottom-up, on the other hand, means using physical sensations, movements, or exercises to signal to your brain that it’s okay to relax.
Both approaches are powerful tools for shifting out of that wired, anxious state and back into balance. The best part? You can do these things almost anywhere, and they don’t require special equipment or loads of time. Let’s break it down.
Top-Down: Calming the Brain to Ease the Body
Let’s start with top-down regulation, where you use your brain’s logical reasoning and awareness to calm the body.
Discomfort Doesn’t Equal Danger: This one seems simple, but trust me, it’s a game-changer. Your brain is wired to interpret discomfort—whether emotional, mental, or physical—as a threat. This means you’ll often jump into fight-or-flight mode over something that’s not actually dangerous, just uncomfortable. The goal here is to remind your mind that discomfort isn’t the same as danger.
Reframing: Another top-down tool is reframing your thoughts. If you catch yourself thinking in extremes—like “I always fail” or “I’ll never get better”—pause for a moment and reframe it. Add the word “yet” to your thoughts. Instead of saying, “I’m not good at managing my stress,” say, “I’m not good at managing my stress yet.” It subtly shifts your mindset, opening the door to possibility instead of focusing on limitations.
These top-down techniques engage your prefrontal cortex—the part of the brain responsible for reasoning and logic—which helps to calm the emotional center (the limbic system) and create a more grounded, rational response.
For more science-based tools like these, check out my book, Wired for Happiness, where I dive deep into practical, brain-based strategies to help you retrain your mind and achieve a greater sense of peace and well-being.
Bottom-Up: Using the Body to Quiet the Mind
Now, let’s talk about bottom-up regulation—where you use physical sensations and movements to send signals of calm to your brain. When your body feels grounded, your mind will follow suit.
Deep Breathing: The Foundation
Deep breathing is one of the most effective bottom-up techniques out there. When you slow your breath, you activate your parasympathetic nervous system—which tells your body that it’s time to rest and digest, not fight or flee.
Here’s a method to try: Breathe in for four counts, hold for two, then exhale slowly for six counts. As you exhale, purse your lips like you’re blowing out a candle—this helps elongate the exhale, which is key to calming the nervous system.
Grounding Through Movement
Grounding isn’t just a metaphor—it’s something you can physically do. Taking off your shoes and planting your feet firmly on the ground is a great way to tell your nervous system, I’m here, I’m stable, and I’m supported. Feel the texture beneath your toes, notice how your body connects with the earth, and let that feeling of solidity center you.
Circular Movement: A Simple Shift
When you feel stuck—mentally or physically—sometimes all it takes is movement to get things flowing again. Circular movement in particular has a calming, rhythmic quality that helps reconnect your body and brain.
Here’s how you do it:
- Start with small circles in your wrists, then gradually move up to your elbows, shoulders, and neck.
- Focus on the gentle, fluid motion and let your body unwind as you go.
This type of movement not only helps to release physical tension but also sends a clear message to your brain that you’re not actually “stuck.” The very act of moving communicates forward progress.
Putting It All Together: A Mind-Body Connection
The most powerful way to reset a dysregulated nervous system is by combining both top-down and bottom-up approaches. By addressing both your thoughts and your physical sensations, you can effectively shift yourself out of that fight-or-flight state and into a place of calm and balance.
Real-World Example: How I Learned to Combine Both Approaches
A few years ago, I went through a period of intense stress where no matter what I did, I felt like I couldn’t catch my breath. My mind was always racing, my body constantly tense. I tried to talk myself out of the anxiety using top-down techniques, but it wasn’t quite enough. On the flip side, while deep breathing and grounding exercises helped, they didn’t address the mental spiraling that was keeping me up at night.
It wasn’t until I started combining the two approaches—using reframing techniques from Wired for Happiness to quiet my mind, and grounding techniques like circular movement to release my body’s tension—that I began to feel a shift. Slowly but surely, I started to feel more in control. My nervous system, which had been in overdrive for months, finally began to settle.
That’s when I realized: You can’t just rely on one approach. Mind and body are connected, and when you address both, you create a much stronger foundation for healing.
A Path Forward: You Can Reset
The beauty of these techniques is that they’re simple but powerful. Whether you’re dealing with chronic stress, anxiety, or just the overwhelm of daily life, you can start using these tools to reset your nervous system in real time.
Take a few deep breaths. Feel your feet planted on the ground. Try some slow circular movements to get your body back into flow. And when your mind starts racing with negative thoughts, remind yourself that discomfort doesn’t mean danger—and add a “yet” to those negative thoughts to remind yourself that growth is always possible.
Take the Next Step
Want to dive deeper into these techniques? My book, Wired for Happiness, is packed with science-backed top-down tools to help you rewire your brain and find lasting calm. If you’re ready to explore personalized guidance on self-regulation, our team is here to help. Book a session today to better understand your nervous system and how you can regain balance. Let’s take the next step together, one breath and one movement at a time.
