How to Use Your Body to Help Your Nervous System Feel Safer

(Summary) Have you ever been in a safe situation but still felt anxious, on edge, or unable to relax? Your nervous system doesn’t rely only on your surroundings to determine whether you’re safe—it also pays attention to signals from your body. In this article, you’ll learn how two simple techniques, deep pressure and humming, can help communicate safety to your nervous system and support a greater sense of calm.

If you’ve ever been in a safe situation but felt unsafe, you know it can ruin an otherwise good experience. You might be interested to know that there are actions you can take in those moments to communicate to your nervous system that you are in a safe situation.

The nervous system scans the environment for signs of danger. It also pays attention to what’s happening in your body. If you begin breathing more rapidly and shallowly, your nervous system is likely to interpret that as a signal of danger. The good news is that you can use the body to send messages to your nervous system that it’s okay to relax. Let’s look at 2 of those signals. For information about many more signals, you’re invited to the free mini-course over at CommuniDID.

Deep Pressure

Deep pressure often creates a sense of containment. At times when the nervous system is on alert for threats, the steady, predictable sensory input from deep pressure can act as an anchor.

You have multiple choices for how you apply deep pressure to yourself. Some examples include:

• hugging yourself
• wrapping up in a blanket
• hugging a pillow
• gently pressing your hands together

You may want to try all four and see which one seems most effective for you. Not every strategy works equally well for every person, so don’t be surprised if one form of deep pressure feels much more calming than another.

Humming or Singing

If you’ve ever sung along to the radio and ended up feeling calmer, you might have been engaging in the second way to signal safety to the body: humming or singing. Humming or singing can communicate safety to the nervous system in several ways. The slow, steady vibrations created by humming provide consistent sensory input. Both singing and humming naturally encourage slower, longer exhalations, which can calm the nervous system. Using your voice also engages muscles involved in the body’s social engagement system, which many researchers believe can help the nervous system shift toward feeling safer and more connected. You don’t have to sing well—or even sing at all. Simply humming quietly to yourself may be enough to help your body begin settling.

Conclusion

Different nervous systems respond to different safety signals, so I encourage you to experiment with both of these strategies and notice which one feels most helpful for you.

There are many other ways to send your nervous system signals of safety. If you’d like to explore them further, I’ve created a free mini-course for members at CommuniDID where we look at different types of safety signals and help you discover which ones work best for you.

Frequently Asked Questions

Why do I feel unsafe even when I know I’m safe?

Trauma can leave the nervous system on alert long after danger has passed. Even when your thinking brain recognizes that you’re safe, your nervous system may still respond as though a threat is present.

How can I learn more about calming my nervous system?

If you’d like to explore more ways to send your nervous system signals of safety, check out my free mini-course, Start Building Your Self-Regulation Toolkit. You’ll learn a variety of body, cognitive, and environmental safety signals and discover which ones your nervous system responds to best.

Can you calm your nervous system using your body?

Yes. Your nervous system pays attention not only to what’s happening around you but also to signals coming from your body. Practices such as deep pressure and humming can communicate safety and help your nervous system begin settling.

Why does deep pressure help some people feel calmer?

Deep pressure provides steady, predictable sensory input that many people find grounding. For some nervous systems, this consistent input can help create a greater sense of safety and containment.

Can humming help regulate the nervous system?

Humming may help calm the nervous system by encouraging slower exhalations, providing gentle vibrations, and engaging muscles involved in the body’s social engagement system. Many people find it easier than formal breathing exercises.

Why don’t calming techniques work for everyone?

Every nervous system is different. A strategy that feels calming for one person may feel neutral—or even uncomfortable—for someone else. Healing often involves experimenting with different safety signals to discover which ones your nervous system responds to best.

Do I have to use these techniques only when I’m anxious?

No. Many people find it helpful to practice safety signals during calm moments as well. Becoming familiar with these experiences when you’re already regulated may make it easier for your nervous system to access them during times of stress.

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