Understanding Physiological Calming: A Simple Guide
What Is Physiological Calming?
Think of your body like a car engine that sometimes gets revved too high. Physiological calming is like learning how to bring that engine back to a smooth, steady idle where it runs efficiently without strain or overheating.
When you’re anxious or stressed, your internal systems get activated – your heart races, muscles tense, breathing becomes shallow, and you feel wound up inside. Physiological calming helps bring all these systems back into balance.
The Tiered Approach to Calming
Imagine your body’s calming system works like a three-story building, where you need to get the foundation stable before the upper floors can work properly.
Foundation Level: The 6Rs Method
This is your most basic and essential calming tool. Just like a parent naturally rocks a crying baby to soothe them, you can use similar techniques to calm your own nervous system:
The 6Rs are activities that are:
- Rhythmic – having a steady, regular beat or pattern
- Repetitious – done over and over in a predictable way
- Rewarding – pleasant and enjoyable
- Relational – involving safe connection with others
- Respectful – honoring who you are
- Relevant – fitting for your situation
Simple examples:
- Walking at a steady pace
- Rocking in a rocking chair
- Gentle rhythmic movement
- Any activity that feels soothing and has a regular pattern
How often: Practice these activities 3-5 times per day for at least 10 minutes each time, depending on how stressed your system is.
This foundation level must be practiced consistently for at least four weeks before moving to more advanced techniques. It’s like letting your body learn a new, healthier rhythm.
Second Level: When You Need More Support
Sometimes, even after practicing the foundation techniques faithfully, you might still feel agitated or overwhelmed. This could mean your sensory processing system needs attention.
Think of this like having the volume turned up too high on everything around you – sounds seem louder, lights brighter, textures more irritating. Your system gets overloaded trying to process all this information.
At this level, you might need:
- A professional assessment to understand your specific sensitivities
- Customized strategies based on what overwhelms your system
- Specific techniques to help you process sensory information more comfortably
Third Level: Advanced Support
This is the most intensive level of physiological calming, used only when the first two levels aren’t enough. It involves specialized techniques that must be carefully administered by professionals.
Important safety note: You must complete a sensory processing assessment before this level, especially if you’re sensitive to sounds, as some techniques could be overwhelming without proper preparation.
How These Levels Work Together
Each level builds on the previous one, like constructing a sturdy building:
- Foundation Level gives your system a stable base through consistent, rhythmic calming
- Second Level addresses specific sensitivities that might be causing ongoing agitation
- Third Level provides intensive support when needed, but only with proper foundation and assessment
The Key to Success
The most important thing to understand is that the foundation level (the 6Rs) isn’t just a stepping stone – it’s essential ongoing support that you’ll continue even if you need higher levels of intervention.
Think of it like physical fitness: you don’t stop doing basic exercises just because you add more advanced training. The foundation keeps everything working smoothly.
Making It Work in Real Life
Start Simple: Choose one or two rhythmic, enjoyable activities you can do regularly. Maybe it’s walking while listening to music, gentle stretching, or sitting in a rocking chair.
Be Consistent: Your nervous system learns through repetition. Daily practice is more important than perfect technique.
Be Patient: Just like learning to play an instrument, your body needs time to learn these new patterns. Give it at least a month of consistent practice.
Listen to Your Body: Pay attention to what truly feels calming versus what you think should work. Your body is the best guide for what helps you relax.
The beautiful thing about physiological calming is that it works with your body’s natural ability to find balance. You’re not forcing anything – you’re simply providing the right conditions for your system to return to its naturally calm, steady state.
