Post-traumatic stress disorder keeps the nervous system in a prolonged “fight-flight-freeze” state (sympathetic overdrive) and impairs the parasympathetic “rest-and-digest” response. Calming it requires consistent practices that signal safety to the brain and body.

1. Slow, diaphragmatic breathing (4-6 seconds inhale through nose, 6-8 seconds exhale through mouth) activates the vagus nerve and lowers heart rate within minutes. Try “box breathing” (4-4-4-4) or physiological sighs (double inhale through nose, long exhale).
2. Grounding techniques (5-4-3-2-1): Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. This pulls attention back to the present and interrupts flashbacks.
3. Bilateral stimulation: Walking while noticing alternating footfalls, gentle self-havening (stroking arms/face), or listening to bilateral music/audio can mimic EMDR effects and reduce amygdala activation.
4. Vagus nerve toning: Cold exposure (face in cold water 30 seconds or cold shower ending), humming, gargling, or singing stimulates the parasympathetic system.
5. Orienting: Slowly turn your head side-to-side while noticing your surroundings, telling yourself “I’m here now, that was then.” This activates the social engagement system (Stephen Porges’ Polyvagal Theory).
6. Safe touch: Place one hand on chest, one on belly, or hug yourself while breathing slowly. Self-touch releases oxytocin and lowers cortisol.
7. Micro-doses of movement: Gentle swaying, rocking, or yoga (especially trauma-informed or restorative) helps discharge stored survival energy.

Do these practices daily, even when calm, to build resilience. During intense triggers, start with the quickest ones (breathing + grounding). Consistency rewires the nervous system over time; combine with therapy (EMDR, somatic experiencing, CBT) for best results. You’re teaching your body it can be safe again one breath at a time.