Are You Feeling Stuck in Stress?

Have you ever noticed how your body seems to hold on to stress, even after the moment has passed? Maybe your mind knows you’re safe, but your shoulders are still tense, or your breath feels shallow. You’re not alone in this.

Our nervous systems are always working behind the scenes, doing their best to keep us safe. Sometimes, though, they need a little extra support to reset and come back into balance. EMDR, IFS, and Energy Medicine are often my “go to’s” but the wisdom of Somatic Experiencing® and Polyvagal Theory can also be so helpful. These approaches gently teach us how to work with the body’s natural rhythms so we can feel more grounded, connected, and resilient.

Before we explore specific practices, it can be helpful to understand why our bodies react the way they do. Knowing even a little bit about how the nervous system works gives us compassion for ourselves—and reassurance that what we’re experiencing is completely normal. Two gentle, science-informed frameworks—pendulation (from Somatic Experiencing) and polyvagal theory—offer a simple way of making sense of these inner shifts.

What Is Pendulation in Somatic Experiencing®?

First, it’s important to remember this: stress, tension, and even discomfort in the body are not signs that something is wrong with you. They are signs that your nervous system is doing exactly what it was designed to do—protect you. Healing doesn’t mean eliminating these states; it means learning how to notice them and also notice when safety and ease are present.

In Somatic Experiencing®, Dr. Peter Levine introduced the concept of pendulation—our nervous system’s natural ability to move between states of tension and states of ease.

Think of it like the ebb and flow of the ocean tide or the inhale and exhale of the breath. When we allow ourselves to notice both the moments of activation (stress, tightness, racing thoughts) and the moments of calm (ease in the belly, warmth in the hands, the quiet of a peaceful room), we teach our body that it’s safe to shift.

This back-and-forth movement is how the body naturally releases stuck energy and builds resilience.

What Is Polyvagal Theory?

Here too, it helps to know: every nervous system state—whether it’s high-energy fight/flight, low-energy freeze, or calm and connected—is normal. None of them are “bad.” Each one is your body’s intelligent way of responding to the world. The gift of healing work is not about forcing ourselves to stay calm all the time, but about developing flexibility to move between states and return to balance when life feels overwhelming.

Dr. Stephen Porges’ Polyvagal Theory gives us another lens to understand what’s happening inside. At its heart is the vagus nerve, a powerful communication channel between our brain and body.

Our nervous system has three main states:

• Fight or Flight (Mobilization): high energy, ready to act.

• Freeze or Shutdown (Collapse): low energy, disconnected or numb.

• Safe & Social (Regulation): grounded, calm, connected.

All of these states are completely normal. What matters most is flexibility—the ability to move between them and return to safety and connection when the storm has passed.

3 Nervous System Regulation Techniques You Can Try Today

Here are a few gentle, science-backed practices that support pendulation and encourage healthy shifts in your nervous system.

1. Orienting to the Environment

• Slowly look around the room or space you’re in.

• Notice shapes, colors, textures, and sources of light.

• Let your eyes rest on something that feels pleasant or comforting.

This helps your body recognize safety in the present moment.

2. Grounding Through the Senses

• Place both feet on the floor and notice the contact.

• Try the “5-4-3-2-1” practice:

  • 5 things you see

  • 4 things you feel

  • 3 things you hear

  • 2 things you smell

  • 1 thing you taste

This simple grounding exercise brings you back to the here-and-now.

3. Pendulation Practice

• Notice an area of your body that feels tense or activated.

• Shift your attention to a place that feels more neutral or calm—perhaps your hands, feet, or the rhythm of your breath.

• Gently move awareness back and forth, like rocking between two places.

Over time, this teaches your body it’s safe to move between activation and calm.

4. Vagus Nerve Breath (Optional)

• Inhale gently.

• Exhale slowly, making the exhale longer than the inhale.

• Add a soft hum or sigh on the exhale.

This stimulates the vagus nerve and signals safety to your system.

Closing Thoughts: Returning to Balance

Remember, nervous system regulation isn’t about perfection—it’s about giving yourself small, compassionate moments of care. Each practice helps your body rediscover its natural rhythm of resilience, balance, and connection.

If you’d like guidance and a safe space to explore these practices more deeply, LifeTide Wellness is here to support you. Together, we can help your nervous system soften, release, and find ease again.