Basics On The Nervous System. How Does It Work?
- Kerry Hampton
- May 11
- 6 min read
Your nervous system is working behind the scenes every second of the day, regulating emotions, shaping your responses to stress, and influencing how you connect with others. For those who have experienced trauma, the nervous system can become stuck in survival mode, making everyday life feel overwhelming or disconnected.
In sessions with me, there's possibly that moment of “What is she doing?” or “How’s this gonna work?!” it is incredibly common when trauma-informed therapy moves beyond just talking. You might expect to unpack emotions verbally, but suddenly, I’m asking you to notice your breath, or I bring attention to the tension in your shoulders. Maybe I pause the conversation slightly, pacing things differently, or I suggest a grounding exercise when something difficult comes up. And in that moment, part of you might think, “Wait, aren’t we supposed to just talk this through?” It’s understandable.
Have no fear, I don't push you to do anything your uncomfortable with, and if you do want to try, I do it with you. I wont leave you out here on your own!!
We’re taught that processing emotions means explaining them, rationalizing them, and making sense of them through words. Talking can feel safe, predictable, and familiar, and for many people, it’s the only way they’ve ever navigated distress. But therapy isn’t just about what you say, it’s also about how your body holds and responds to emotions.
That’s why I might ask you to notice your breath, do you hold it when discussing certain topics? Do your shoulders tense? Or maybe your foot taps like you want to run out the door.
These physical responses aren’t random; they’re signals from your nervous system, revealing reactions your mind might not even be aware of yet.
And yes, I know, it can feel awkward or silly at first. You might think, “Seriously? My body is exposing me like this?” or “How is sitting here breathing supposed to help me deal with my past?” But trauma, stress, and emotional wounds aren’t just mental, they live in the body, too.
Processing emotions requires safety, and sometimes, the nervous system needs regulation before your mind can fully unpack what’s going on. We have to create what feels safe for you first....its the most important part.
Therapy isn’t about forcing you to do weird exercises for the sake of it, it’s about helping you connect with what your body is already doing so that healing doesn’t just stay in your thoughts but actually moves through you.
And over time? That awkwardness fades, and suddenly, you realize, your body has been communicating all along. You’re just finally listening.
The Nervous System and Its Role in Emotional Well-Being.
Your nervous system is like the control centre of your emotional and physical responses. The nervous system is a sophisticated network of cells that sends signals throughout your body. It controls everything from blinking your eyes to complex actions like problem-solving and social interactions.
It consists of:
The Sympathetic Nervous System (Fight or Flight): Activates during stress, making the body ready to defend or escape.
The Parasympathetic Nervous System (Rest and Digest): Helps calm the body down, restoring balance.
For most people, these systems work in harmony, shifting between alertness and relaxation when needed. But for those who have experienced trauma, the nervous system can get stuck in hyper-alert mode (fight/flight) or shutdown mode (freeze/dissociate), making it difficult to feel safe and regulated.
How Trauma Affects the Nervous System.
When trauma occurs, whether it’s a single event or prolonged stress, the nervous system adapts to protect you. But these survival responses can linger, even after the danger has passed.
A Few Common Signs of Dysregulation in the Nervous System:
Feeling constantly on edge, restless, or anxious.
Difficulty relaxing or sleeping.
Feeling disconnected, numb, or dissociated.
Struggling with emotional regulation or mood swings.
Chronic tension in the body (tight shoulders, headaches, digestive issues).
For those with unprocessed trauma, the nervous system may react as if danger is always just around the corner, even in safe situations.
How Trauma-Informed Therapy Helps Regulate the Nervous System.
Traditional talk therapy may help clients understand their emotions, but trauma, and trauma-informed therapy goes beyond cognitive awareness, it works directly with the nervous system to restore balance.
Therapeutic Approaches That Support Nervous System Regulation:
Talk therapy and nervous system work are deeply connected, especially when addressing trauma and emotional regulation.
While traditional talk therapy focuses on understanding patterns, thoughts, and emotions, it also plays a role in nervous system regulation. By exploring personal experiences in therapy, clients can identify triggers that activate survival responses, such as fight, flight, freeze, or dissociation.
When these reactions are recognized, therapists can help develop coping strategies that support nervous system balance. This might involve:
Somatic Therapy: Helps clients release trauma held in the body through movement, breathwork, and grounding exercises.
Movement ; Incorporating movement into therapy, such as yoga or simple stretching, can significantly impact your nervous system. These activities help release physical tension while inviting awareness of how your body reacts to stress. Regular practice can improve your mood and resilience, making it easier to handle challenges.
Polyvagal Theory-Based Therapy: Focuses on how the vagus nerve impacts safety, connection, and stress response.(The vagus nerve is like the body’s communication highway, it connects the brain to many essential organs, including the heart, lungs, and digestive system. It plays a huge role in regulating stress, emotions, and relaxation through the parasympathetic nervous system (rest and digest).
Mindfulness & Breathwork: Encourages calming practices to shift from fight-or-flight mode to a regulated state. Mindfulness practices are excellent for tuning into your body and recognizing physical sensations linked to your nervous system. For example, if you notice your heart racing during a stressful situation, you might try deep breathing. Studies show that deep breathing can lower your heart rate by up to 20 beats per minute, promoting relaxation and awareness.
Talk therapy and nervous system work intertwine to create a powerful healing process. Therapy helps clients identify triggers and emotional patterns, while nervous system regulation ensures the body feels safe enough to process them. Without balance between cognitive insight and somatic stability, processing trauma or deep emotions can feel overwhelming. When integrated, therapy becomes more effective, allowing clients to shift from survival mode into genuine emotional healing.
Not all counsellors work with nervous system regulation, but trauma-informed counsellors, psychotherapists, and somatic therapists often integrate these techniques into their practice.
Participating and being curious about your nervous system can lead to numerous advantages:
Improved Emotional Regulation: By understanding your emotions, you can lower anxiety and stress levels.
Better Sleep: Regulating your nervous system often enhances sleep quality. According to studies, those with a balanced nervous system report a 30% reduction in sleep disturbances.
Enhanced Focus and Concentration: A well-functioning nervous system helps improve your ability to focus on tasks and stay present.
Increased Resilience: Recognizing how your body responds to situations gives you tools to handle life's ups and downs more effectively.
Why Therapy Might Not Work for Everyone.
While trauma-focused therapy can be life-changing, it’s not always the right fit for every person. Here’s why:
Some Clients Need Nervous System Regulation Before Cognitive Therapy.
If someone is deeply dysregulated, cognitive-based approaches (like traditional talk therapy) may feel inaccessible. Starting with somatic work or regulation techniques can help build a sense of safety before diving into deeper emotional processing.
Not Every Therapist Specializes in Nervous System Work.
Many therapists focus primarily on emotions, thoughts, and behaviours, rather than the body’s responses. Clients needing nervous system regulation should seek trauma or trauma-informed or somatic-based therapy.
Healing Takes Time—It’s Not Instant.
Many people expect therapy to bring immediate relief, but nervous system regulation happens gradually. Rebuilding a sense of safety and balance requires consistency and self-compassion.
Final Thoughts
Your nervous system shapes everything, your stress response, emotional patterns, and ability to feel safe. Trauma-informed therapy can help bring it back into balance, creating a deeper sense of regulation, connection, and healing.
Whether you’re working with a counsellor, psychotherapist, or trauma therapist, finding an approach that feels right for you is key. Healing isn’t just about understanding your trauma, it’s also about helping your nervous system feel safe again.
Remember, the goal isn’t to eliminate stress but to understand and manage it, allowing your nervous system to work for you, not against you.
TO FIT WITH THIS, SEE OTHER BLOGS ON WINDOW OF TOLERANCE AND TRAUMA.
