Proprioception for Nervous System Regulation
I realized that I wrote this on March 17, 2025 but I hadn’t published it for some reason. I am posting it now with todays date as it seems quite on theme with the previous blog on rest and regulation!
Do you ever notice your heart rate speeding up, your breathing feels shallow, and you’re rushing, constantly moving toward getting things done? Maybe you think, I’m running out of time or I have a lot to do. Or even find yourself thinking, but it’s not that bad—so why does it feel like this?
Do you ever feel like you want to slow down? We try to slow ourselves down by listening to a meditation, trying to be present, but sometimes, the rush is still there. We don’t give ourselves enough time, so we move on to the next thing, still feeling that sense of urgency. It can feel discouraging.
There are many reasons why we may feel rushed. The world demands so much from us—physically, mentally, and emotionally. Sometimes, our work-life balance makes it necessary to carry a lot. Other times, we choose things that bring joy but still leave us depleted. Maybe we have stretched ourselves to thin and give so much to others without receiving. At times, unresolved emotions, life circumstances, or relationship tensions create an underlying anxiety. Processing these experiences are important and could be done through journaling, therapy, seeking supports, and reflection. Sometimes though, even when we do, we may still struggle to feel grounded. Even during this process we may feel disconnected from our bodies.
This is because the body and mind don’t always operate at the same pace. We may cognitively understand that we are safe or that we can slow down, yet our bodies remain tense, alert, or on edge. Sometimes, we desire rest, but our nervous system is still in a state of activation, carrying out its own agenda. This is where somatic awareness becomes key. Instead of asking, Why can't I relax? we can shift to, How can I help my body feel safe enough to slow down?
Nervous system regulation isn’t just about mental processing, it’s also about what we physically do to support the body's sense of safety. Movement-based practices like yoga, breathwork, somatic therapy, hiking, and meditation can help. Even a holistic therapist may incorporate somatic practices in their work. And sometimes, in the midst of busy lives, we may not have long stretches of time or finances to engage in these practices. The good news is that small, frequent moments of regulation throughout the day go a long way.
How I Came to Write About This
A few weeks ago, I was at the beach, walking, trying to find stillness internally. But I noticed my body still felt like it was rushing. As an athlete, I’m used to being on my feet all the time, so this isn’t uncommon. I decided to sit on my favorite bench, one that is so tall my feet don’t touch the ground. I started swinging my legs, and something happened. As I let my legs move, I began to feel calmer, paying attention to the back-and-forth motion. I did this for a few minutes, and it was an instant shift. When I got up and continued walking, everything felt slower and more grounded.
Curious, I looked into why this was so effective and found that it aligns with proprioceptive exercises.
Why This Helps
Proprioception is our body’s ability to sense its position and movement in space. It relies on the movement of joints, muscles, and tendons, allowing for coordinated and automatic motion. Research shows that proprioception is involved in our autonomic nervous system- the sympathetic and parasympathetic. Furthermore, there is evidence that when we are in sympathetic arousal (Flight, Flight, Freeze or “Survival Mode”), our sense of proprioception is impaired. Engaging in proprioceptive activities provides sensory input that helps regulate our nervous system and restore balance.
These movements offer benefits beyond just balance and coordination. They can:
Create a sense of ease in the nervous system, allowing us to feel more present.
Improve focus and attention, which can be especially helpful for neurodivergent individuals.
Enhance body awareness, making it easier to feel connected to ourselves.
Support emotional grounding, helping reduce feelings of overwhelm.
Regulate energy levels, whether you need calming.
If we’re constantly engaging our cognitive brain—thinking, planning, analyzing, socializing—our nervous system can become overstimulated. Proprioceptive movements offer a way to reconnect with the body, helping to regulate and reset.
Exercises to Try
Here are a few proprioceptive exercises that can support regulation. Keep in mind that while you engage in this, notice the movements and engagements, don’t rush through! The first is the one I recently found helpful:
Swinging Your Legs
Find a bench, chair, or surface where you can sit with your legs hanging freely. Sit down and notice how your body responds to being seated. Start by swinging one leg back and forth, paying attention to the movement. Then, do it again, this time letting gravity do the work—letting your legs move like dead weight rather than actively controlling them. Close your eyes if you feel comfortable and simply notice the sensation of the back-and-forth motion. Let your legs slow down naturally until they become motionless. Check in with your body and breath. Repeat with the other leg. Try three rounds of this and notice how you feel afterward.
Gentle Bouncing
Sit on an exercise ball or stand with your knees slightly bent and gently bounce up and down. Let the movement be small and rhythmic, without forcing it. This can be a great outlet for releasing tension and anxiety.
Rocking Back and Forth
Sit in a chair or on the floor and gently rock your torso forward and backward or side to side. Notice if this movement brings a sense of calm or grounding.
Balancing on One Foot
Stand on one foot for a few seconds, then switch to the other. Try to hold each side for at least three seconds. Notice how it feels to shift your weight and maintain balance.
Dynamic Movement (Jumping, Lifting, Pushing)
For those who enjoy exercise, movements like jumping, lifting weights, or doing push-ups provide strong proprioceptive input, helping with both regulation and energy release.
Deep Pressure
Activities like massage, using weighted items such as blankets or vests, squeezing stress balls for hand pressure, or receiving a hug can all provide proprioceptive input, helping the body feel more regulated and grounded.
All these are exercises that can help the body regulate and most of them can be done anywhere. In the future, i may write a blog post about Vagal Nerve exercises that can also help with nervous system regulation. The important point here is that, it isn’t just our cognitive experience that matters, but our somatic experience, and our whole being.
Please read my blog post: The Power of Rest and Why Grounding Doesn’t Work if you’re curious about setting the stage for somatic exercises and nervous system regulation.
-Imuri
