5-Minute Self-Soothing Nervous System Regulation

Time needed: 5 minutes

Setting: Any time you feel dysregulated, anxious, or overwhelmed

Purpose: Helping your nervous system return to a regulated state

Orienting to Safety (90 seconds)

What: Wherever you are:

- Look around slowly and identify 5 things you can see clearly

- Name them silently or aloud: "I see the blue chair, I see the window..."

- Find 3 things that represent safety or stability in your environment

- Focus on something with a pleasant or neutral color or shape

- Remind yourself: "I am here, in this space, right now"

Notice: How your attention stabilizes, the slowing of thoughts, any slight easing of physical tension

Why: Activates your prefrontal cortex, grounds you in present moment, interrupts fight/flight activation

Rhythmic Regulation (90 seconds)

What: Sitting or standing:

- Place one hand on your chest, one on your belly

- Begin lengthening your exhale to be slightly longer than your inhale

- Count slowly: inhale for 4, exhale for 6

- Feel the natural pressure of your hands rising and falling

- After 5-6 breaths, let your breathing return to natural rhythm

Notice: The slowing of your heart rate, warming of hands, any shifts in body tension

Why: Activates parasympathetic nervous system, sends safety signals to brain, reduces stress hormones

Sensory Soothing (120 seconds)

What: Engaging your senses:

- Find something with a pleasing or comforting texture (fabric, smooth stone, cool surface)

- Touch it mindfully, noticing temperature, texture, weight

- If possible, hold something cool in your hands or place cool hands on your face

- Gently press your feet into the floor, feeling the solid support

- If helpful, hum softly or make a gentle "voo" sound to vibrate your chest

Notice: How sensory input changes your internal state, which sense brings most relief, where you feel regulation returning

Why: Provides nervous system with organizing input, activates social engagement system, interrupts stress cycle

Closing: Say to yourself "My system is settling now" with a gentle nod

Notice: The difference between your state now and a few minutes ago

Why: Acknowledges your self-regulation capacity

Tips:

- Use at first signs of dysregulation for best results

- Adapt based on your environment (public vs. private)

- Different techniques work better in different situations

- More effective with regular practice

- Can be shortened to 60-90 seconds when needed