down

regu

late

Fight and flight are both mobilizing states.

In acute states or times when you are predominantly marinating in a sympathetic state of fight/flight you need to do practices that really move the energy first - physically discharge it MINDFULLY - get in touch with the energy and invite it out.

  • Stomp and Sigh

  • Shake it Out

  • dance it out

  • physical activities like jumping jacks, pushups, shadow boxing/pillow punching, skipping, jump rope, etc…

  • wall pushes

  • rebounding

  • hit a pillow

  • intuitive movement

  • rubbing hands together vigorously

  • rocking/swaying

  • rage journal

  • tantrum

  • have a good cry

  • tap your inner Hulk

  • use your voice

  • pound your fists

  • gentle exercise, walking, etc…

It needs to be in intention ie; in connection with your body.

Support for long term downregulation:

  • deep body pressure

  • weighted blanket

  • containment hug

  • butterfly hug

  • breath practices

  • orienting

  • Stomp and Sigh

  • Shake It Out

  • Progressive muscle relaxation/Contract + Expand

  • Wall pushes or push hands together and breathe

  • Fists of Anger (Fight)

  • Voo chanting

  • rub hands together vigorously

  • gentle walks

  • swaying

  • dancing + non-linear movement

  • creative activities

  • Bee breath

  • grounding and focusing on the contact points of your feet

  • rocking

  • creative activities

  • orienting

  • physiological sigh

  • healthy aggression practices

  • centering + grounding practices…