Reconnecting with your nervous system: 3 somatic tools for nervous system flexibility

Our nervous systems are always at work, quietly scanning what’s happening inside our bodies and in the world around us. They gather information and decide how we respond in any situation - whether that’s a sudden stressor, a moment of joy, or the familiar rhythm of daily life.

But in today’s busy and often overstimulating world, our nervous systems rarely get a break. They stay on high alert, constantly scanning for cues of danger or safety. This can leave us carrying hidden tension in our bodies - sometimes without even realising it.

For those of us who’ve experienced trauma, the idea of reconnecting with our bodies can feel daunting - maybe even unsafe or impossible. And, with gentle steps, rebuilding this connection with the states of the nervous system can be deeply liberating. Through this, we learn to understand our internal terrain, navigate shifting nervous system states, and develop greater nervous system flexibility.

This is where Somatic Experiencing® comes in.

Somatic Experiencing® (or SE) is a body-based approach to trauma healing developed by Peter Levine, PhD. SE. It offers us the tools to explore our internal world, even when past experiences have left us feeling stuck in states of high alert or disconnection. 

Today, I’d love to introduce you to three core practices from SE - Resourcing, Pendulation, and Titration. These tools can help you to begin to reconnect with your body and build resilience over time.

1 · Resourcing: Growing a resource bank of pleasure and safety

Let’s begin with Resourcing. Imagine a moment when life feels chaotic - tense, overwhelming, or just too much. Resourcing is the practice of finding little pockets of a felt sense of “okayness” even when things are challenging. These resources can be moments, people, places, or sensations that bring you a sense of calm, ease or pleasure. They don’t need to be big to be powerful; even the smallest glimmers of pleasure and safety can help.

Resourcing might look like remembering a place where you felt safe, thinking of someone who makes you feel at ease, or even noticing the warmth of a cosy blanket, or the feel of a warm breeze on your skin.

By practising resourcing, we invite the nervous system to recognise that it can move in and out of states of alert and settledness. Over time, this can help us feel more anchored, even when life feels turbulent - as it teaches the nervous system that it can experience stress and come back to a place of settledness time and time again. 

The best part? You don’t need any special tools to try resourcing.

How to try Resourcing? You can start by noticing one small thing that brings you a sense of safety or calm right now. Maybe it's the sound of rain, the smell of your favourite candle, or the feeling of your feet on the ground. Take a moment to really focus on that sensation. Notice how it feels in your body, letting it settle into your body. In these moments, you’re growing your inner bank of calming and settling resources that signal safety to you.

2 · Pendulation: Moving between tension and ease

Next, let’s talk about Pendulation. This is all about the natural rhythm of our nervous systems – the way we move between states of tension and ease. Think of it like breathing: we inhale (a moment of alertness or holding) and exhale (a moment of relaxation or release). Trauma can disrupt this rhythm, leaving us stuck in high alert, or feeling numb and disconnected. Pendulation gently encourages our nervous system to practise moving back and forth between these different states - creating greater nervous system flexibility over time.

In SE, we practise pendulation by intentionally shifting our focus between something that feels challenging or tense and something that feels calming or supportive.

Here’s one way to try pendulation: Begin by inviting your attention to a part of your body that feels neutral or comfortable. This could be your feet, your hands, or anywhere else that feels okay right now. If it’s challenging to find a comfortable spot, that’s okay too. You can also use something outside your body - a soothing object nearby or even a view out the window - that brings a bit of calm or ease.

As you bring your awareness to this place, whether it’s within or around you, notice what it feels like. Is there a temperature, a texture, a weight? Just let yourself be with it for a few moments.

Now, we’ll start to shift our attention. Slowly, allow your awareness to move your focus towards a place in your body where there might be a bit of discomfort or tension. If it feels too intense, just go to the very edge of that feeling rather than diving right in. You’re in control here - approaching this sensation with as much gentleness as you need.

Pause here, noticing what’s present. There’s no need to change anything. Just acknowledge it.

And when you’re ready, gently shift your focus back to that place of comfort or ease - whether that’s inside your body or outside. Let yourself rest in this feeling, allowing it to wash over you. Take as much time as you need, letting any tension soften, even if it’s just a little.

Once more, let’s pendulate. Gently bring your awareness back to that edge of discomfort. Take a moment to notice if it feels any different this time. You don’t have to force anything; just stay curious. See if there’s any shift, no matter how small, as you acknowledge this area again.

Go back and forth gently, like dipping your toes in and out of water, without forcing anything. This rhythm helps the body learn that it’s okay to feel a range of sensations and that it can return to calm after moments of tension.

And then, when you’re ready, come back to the place of ease, allowing it to fill you up. Rest here, soaking in this feeling of calm or neutrality. 

If it feels right, you might want to end with a little movement - maybe a stretch, a shake, or a wiggle to release any lingering tension.

You can come back to this practice any time you need a moment to connect with yourself. It’s here to support you in building resilience and expanding your capacity to be with whatever you’re experiencing.

3 · Titration: Taking it slow

Finally, there’s Titration. Trauma often overwhelms us because it’s an experience that is “too much, too fast, too soon”. Titration takes a slower, more manageable approach. Instead of diving into overwhelming memories or emotions, we take “small sips” of experience, allowing us to process difficult feelings in tiny steps.

You might like to think of it like sipping a hot cup of tea. You wouldn’t gulp it down all at once; it would be too much. Instead, you take small sips, testing the temperature and giving yourself time to adjust. This is the essence of titration - taking in experiences small “sips” of our experience, noticing sensations or emotions one bit at a time.

Titration is all about "a little at a time" and helps the nervous system build capacity and tolerance for stress and discomfort, without pushing us into overwhelm and trauma.

Titration practice: Processing the whole by exploring the smallest parts

To try titration, start by recalling something slightly challenging from today - nothing too overwhelming, just a small moment. Perhaps it was a rushed morning or a minor frustration.

Start Small
Let’s pause for a moment and think about what came before the feeling of overwhelm. Just the very tip or edge of it. If today felt overwhelming, maybe you can gently focus on one small piece - like the rushed morning.

Recall a Detail
What was the morning like? Perhaps in the rush you felt anxious, or you didn’t have time to eat a proper breakfast. Just stay with that one detail. No need to dig deeper, just hold that one small piece in your mind.

Notice Sensations
As you bring that moment to mind, what happens on the inside? Do you notice any sensations coming up? Perhaps a tightness in your chest, a slight tension in your stomach, or maybe just a general restlessness.

Stay at the Edge
Allow yourself to stay right at the edge of this feeling, just observing. There’s no need to go further or unpack the whole experience. Just noticing the sensations and experiences is enough. At this edge - what is the border like between the sensations of overwhelm, tension, or tightness?

It if feels too intense, pull back. You can return your focus to something neutral or settling, like the resourcing practice we explored earlier.

If you’re ready to continue on, notice if this edge of discomfort starts to shift or change at all as you become more aware of it. Maybe that point of discomfort starts to move or get a little fuzzy, to change shape or texture.

Return to Neutral
Then, let your awareness just move away. Let your body breathe and be. You can shift your attention to something neutral or comfortable if that feels supportive. Notice how you’re doing and if there’s anything else you might need here for support. Draw on resourcing as much as you need to experience settling in your system.

Bringing it all together

Resourcing, Pendulation, and Titration aren’t about fixing ourselves or erasing our past experiences. They’re tools for learning to feel safe in our own skin. With somatic practices like these, you’re teaching your nervous system that it’s possible to move through stress, find moments of safety and settling, and experience a wider range of emotions and sensations

If this resonates with you, you don’t have to do this exploration alone. Working with a somatic counsellor or therapist can provide the support and guidance to explore these practices in a way that feels safe and sustainable.

If you’re in Brisbane or nearby and feel called to explore this further, reach out. Together, we can take these steps toward building a more resilient and flexible nervous system, one gentle moment at a time.

Healing happens moment by moment, as we reconnect with ourselves and our bodies.