How to use your body to soothe your mind.

Calm Practice

Postural Shifts

The state of our nervous system can affect our posture. 

When we are in a sympathetic nervous system state (anxious or angry) we may feel tense and on-guard. When we are in our dorsal vagal state (feeling low or stuck) we may collapse inward, drooping and slumping.

Some examples of postures we take on when:

• Anxious: Raised shoulders, tight chest, tense stomach
• Angry: Clenched jaw, tight upper body, furrowed brow
• Sad/Unmotivated: Rounded spine, lowered chin, heavy shoulders and head
• Insecure/People Pleasing: Muscle tension, drooping shoulders, lowered head, constricted throat
• Calm: Open chest, soft gaze, relaxed muscles

Long-term stress or trauma can lock our body in these patterns, which can affect our mood, which in turn can cause more dysregulation and somatic symptoms and more… a vicious cycle.

Let’s change your posture to restore your calm!

1. When you are feeling distressed, press pause and observe your body and posture. Notice your breathing and any tension you are carrying. Notice the position of your spine and shoulders.
2. Shift your posture to a more neutral and safe position, releasing muscle tension as you lengthen your spine. *Imagine a golden thread gently pulling you up from the crown on your head. Open through your shoulders and heart space, shift your gaze up and drop your shoulders. Relax your jaw.
3. Stay in this space for 1 – 5 minutes, breathing nourishing deep breaths and observing any shifts you feel in your mood.

 

 

 

 

 

Reference

Ballagh, R. (2024). Postural Shifts. 101 Ways to Find Calm: How to Use Your Body to Soothe Your Mind. P. 28-29.