12 tools to use when your nervous system goes completely haywire

Core idea: coping skills work better in combination

• Coping tools often feel “inadequate” during intense anxiety, depression, panic, or trauma because one tool by itself may be too small relative to symptom intensity.
• Instead of using one technique alone, combine multiple tools via:
  • Stacking: do several at the same time as one cohesive activity.
  • Chaining: do several in sequence (one after another).

Why focus on the nervous system

Many emotional symptoms have strong bodily/nervous-system components, such as:

• racing heart
• shortness of breath
• sweating
• tension
• heaviness
• sensory sensitivity

The nervous system tends to respond more to physiological actions than cognitive reassurance/mantras because it doesn’t “understand words”—it responds to input.

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12 tools to calm the nervous system (and how to use them)

1. Breath work (slow, deep breathing)

   • Purpose: shift the body toward parasympathetic “safe/supported” signaling.
   • Works anywhere; low effort; good for stacking.

2. Physiological sigh

   • Pattern: two quick inhales, followed by one long slow exhale.
   • Purpose: rapidly reduce fight-or-flight activation.

3. Progressive muscle relaxation (tense then release)

   • Tighten already-tense muscles (or use a specific area), hold briefly, then release.
   • Repeat across muscle groups to teach “we’re safe” through action.

4. Tactile inputs (“adult self-swaddling,” cozy warmth + gentle pressure)

   • Use warmth and gentle pressure (e.g., weighted/cozy blanket) for calming sensory regulation.
   • Especially helpful early in dysregulation.

5. Auditory inputs (gentle, grounding sounds)

   • Examples: instrumental calming music, nature sounds (rain, waves, breeze), white noise/fan.
   • Goal: prevent scanning for threat and reduce sensory overload.

6. Olfactory inputs (scent)

   • Use relaxing/grounding scents: candles, oils, incense, personal fragrance.
   • Or open a window to smell outdoors.
   • Pair with other tools to increase overall impact.

7. Vagus nerve stimulation (device-assisted)

   • Purpose: send non-invasive electrical impulses to support a shift toward rest-and-digest.
   • Can be used in short sessions (as little as a few minutes).

8. Skillful distraction

   • Broaden attention away from hyperfocus on sensations/threat.
   • Criteria for what works well:
     • High stimulation/engaging (interesting, absorbing)
     • Low stress (not outcome-driven or performance-heavy)
     • Novelty (switch things up to avoid habituation)

9. Acupressure

   • At-home option using a device targeting a pressure point (PC8 described in the video).
   • Expected effect: whole-body calming/tingling sensation (also can double as distraction).

10. Go outside

    • Purpose: increase sensory novelty and reduce rumination/body-monitored threat scanning.
    • Even a simple walk while noticing sights/smells can interrupt spirals.

11. Exercise

    • Purpose: physiologically “use” fight/flight energy in a safer way (cardio/fight or weight training/simulated push).
    • Benefits mentioned:
      • adrenaline/hormone shifts (“runner’s high”)
      • improved long-term stress appraisal when done consistently
    • Even a few minutes can help if possible.

12. 5-4-3-2-1 (54 321) technique

    • Mindfulness through sensory grounding:
      • 5 things you can see
      • 4 things you can touch
      • 3 things you can hear
      • 2 things you can smell
      • 1 thing you can taste
    • May require “engineering” inputs (e.g., mints/gum) so you have something to detect.
    • Goal: remove “catastrophe blinders” and re-anchor to non-threatening reality.

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Practical combination examples (stacking & chaining)

Stacking example

• Breath work + progressive muscle relaxation
• While using:
  • warm cozy blanket
  • aroma/scent
  • nature sounds
• Do them all together so calming inputs hit at once.

Stacking example

• Go outside + walk/jog (physical movement)
• While outside, use 5-4-3-2-1 (more sensory input makes it easier).

Chaining example

• Do a workout → then vagus nerve stimulation → then acupressure
• Goal: move from one physiological downshift tool into the next.

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Presenters / sources (as stated in the subtitles)

• CozyCo / Cozy Co (blanket sponsor)
• Pulsto (vagus nerve stimulator sponsor; “Pulto” mentioned)
• Calm Carry (acupressure device sponsor)