How Sensory Practices Can Calm Your Nervous System

Our nervous system is constantly responding to sensory input from our environment, shaping how we feel, think, and move through the world. When stress or anxiety takes hold, the power of touch and sensory experiences can serve as an effective tool for restoring balance and regulation. Engaging in somatic techniques—such as weighted blankets, self-massage, and cold exposure—can help shift the body out of a heightened stress response and into a state of calm. In this guide, we’ll explore how these sensory practices work and how you can incorporate them into your daily routine for a more regulated nervous system.

The Science of Touch and the Nervous System

Touch-based practices influence the nervous system by activating the parasympathetic response, which promotes relaxation and lowers stress hormones like cortisol. Tactile stimulation helps regulate the vagus nerve, a key component of the body’s stress response system, allowing the body to transition from fight-or-flight mode to rest-and-digest mode.

1. The Comfort of Weighted Blankets

Weighted blankets offer deep pressure stimulation (DPS), which mimics the effects of a comforting hug. This gentle, consistent pressure has been shown to:

• Reduce anxiety by lowering cortisol levels

• Increase serotonin and dopamine, promoting a sense of well-being

• Improve sleep quality by enhancing melatonin production

How to Use It: Choose a weighted blanket that is about 10% of your body weight and use it during relaxation time or while sleeping to support a sense of calm.

2. Self-Massage for Nervous System Regulation

Massage is a powerful way to stimulate the parasympathetic nervous system and release stored tension in the body. Whether through professional massage therapy or self-massage techniques, intentional touch can:

• Improve circulation and lymphatic flow

• Reduce muscle tension caused by stress

• Promote a sense of safety and relaxation

How to Practice It:

• Use slow, gentle strokes with your hands or a massage tool.

• Apply essential oils like lavender or chamomile for added relaxation.

• Focus on high-tension areas like the shoulders, neck, and feet.
  

3. The Power of Cold Exposure

Cold exposure, such as cold showers or ice packs, stimulates the nervous system and helps build resilience to stress. When used intentionally, cold therapy can:

• Improve vagus nerve tone, leading to better stress adaptation

• Reduce inflammation and muscle soreness

• Enhance mood and mental clarity by boosting norepinephrine levels

How to Practice It:

• Start with short bursts of cold water at the end of your shower.

• Use an ice pack on the back of your neck for a quick nervous system reset.

• Try contrast therapy by alternating between warm and cold temperatures.
  

4. Somatic Techniques to Bring the Body into Regulation

Somatic practices focus on engaging the body to process and release stress. These methods help reconnect you to bodily sensations, creating a sense of presence and grounding.

Grounding Techniques:

• Place your hands on your heart or belly and take slow, deep breaths.

• Walk barefoot on natural surfaces like grass or sand to reconnect with the earth.

• Use textured objects, such as a smooth stone or fidget tool, to focus attention on touch.

Proprioceptive Activities:

• Engage in activities like stretching, yoga, or dance to enhance body awareness.

• Apply firm pressure to your arms or legs using your hands in a slow, rhythmic motion.

• Try resistance exercises like pushing against a wall to create a sense of stability.

Bringing Sensory Practices Into Daily Life

Integrating sensory techniques into your routine doesn’t have to be complicated. Start by identifying which methods resonate with you and experiment with incorporating them into moments of stress or relaxation. Whether it’s wrapping yourself in a weighted blanket, practicing self-massage, or taking a brief cold shower, these small actions can have a profound impact on your nervous system regulation.