Up- & Down-Regulating Your Nervous System Through Yoga
If you’ve read my Introduction to the Nervous System blog, you’ll know that our bodies constantly move between different states of activation and rest. Understanding these states is empowering because it gives us the language and awareness to notice how our body is feeling, and to make conscious choices about how to respond.
This is where the concepts of up-regulation and down-regulation come in, simple but powerful ways to guide your nervous system toward the state you need in the moment, whether that’s more calm, more energy, or somewhere in between.
In this blog, I’ll discuss how to recognise whether you need to up- or down-regulate and share practical tools to help.
Step one: Recognising
Learning about your nervous system, recognising where you are, and understanding what you need can be incredibly empowering. Yoga helps to deepen our awareness and tune into what we need. This awareness is truly the heart of yoga; yoga is not just a practice of movement and stretching but a practice of turning inward, of unity and connection. As the Bhagavad Gita beautifully says:
“Yoga is the journey of the self,
through the self,
to the self.”
Once you start to notice how you feel, what state you’re in, whether your body feels activated and restless, slowed down and depleted, or somewhere in between, you can begin to choose practices that help you shift.
You might have been practising yoga for a while and have deepened the connection with yourself, have the awareness and knowing where you are and what you need, but then what? How do we work with that knowledge?
Many of us have heard the phrase “calm your nervous system” and know that we need to find calm, but we’re not always sure how to get there. The same goes for times when we feel flat or unmotivated; we know we need more energy, but we’re unsure how to lift ourselves up.
Here are a few ways that might help you recognise what you need:
You might want to down-regulate when you feel:
Tense, anxious, or overstimulated
Unable to switch off before bed
Emotionally or mentally exhausted
Down-regulation is the process of intentionally calming and slowing your nervous system. This is helpful when you feel overstimulated, anxious, or restless.
You might want to up-regulate when you feel:
Flat, low-energy, or unmotivated
Foggy or sluggish
Caught in a mental or physical slump
Up-regulation is when we intentionally activate our nervous system to increase energy, focus, or alertness. This is useful when you feel depleted, tired, or unmotivated.
Neither state is “good” or “bad”, the goal is flexibility. A well-regulated nervous system can move between states as needed, rather than being stuck in chronic stress or low energy.
Step Two: Integrating Awareness and Practice
Tools for Down-Regulation (Calming)
Slow, mindful breathing (pranayama): Deep diaphragmatic breathing signals safety and activates the parasympathetic system.
Restorative yoga or yin yoga: Slow, gentle postures allow your body to release tension and return to rest.
Somatic yoga: Gentle, mindful movements and body awareness practices help you notice and release tension, supporting parasympathetic activation and nervous system flexibility.
Body scan meditation: Observing sensations without judgment cultivates relaxation and self-awareness.
Vagal toning exercises: Gentle humming (also known as bubble bee breath), chanting “Om,” or gentle neck stretches stimulate the vagus nerve and support a sense of calm.
Orienting practice: Slowly look around your environment, noticing colours, textures, and details. Linger on anything interesting or beautiful to ground yourself in the present moment.
Tools for Up-Regulation (Energising)
Focus on your inhale: Short, rapid inhales through the nose, followed by a gentle exhale through the mouth, stimulate the sympathetic nervous system and boost energy.
Move your body: Dynamic flows, sun salutations, brisk walks, jogging, or dancing to upbeat music get your heart rate up and awaken your nervous system.
Somatic yoga: Exploratory movements can also be energising when paired with intentional activation, shaking, or stretching, helping you move out of lethargy without overstimulating.
Engage your senses:
Smell: Energising scents like orange or peppermint can activate alertness.
Touch: Cold exposure, such as cold showers, splashing water on your face, or running wrists under cold water, can energise the system.
Not every tool works for everyone, and that’s okay. We are all unique. Try different techniques and notice how your body and mind respond. And know that all yoga can help support the nervous system regulation, but certain practices may benefit you more depending on where you are. Nothing is “good” or “bad,” “right” or “wrong”, what’s most important is listening to your body and honouring your needs.