Supporting the Nervous System Through Mindful Movement
A guide to intuitive movement to support the wellbeing of your nervous system in every state.
Movement is an essential part of maintaining balance in the nervous system, but not all movement serves the same purpose. Intuitive, mindful movement—movement that feels natural and accessible—can provide profound support across all nervous system states. Whether the goal is sustaining Regulation (ventral), easing Activation (sympathetic), gently addressing Depletion (dorsal) or grounding through Overload (freeze), the right kind of movement can make all the difference.
This guide explores how to use movement as a tool to meet the body’s needs in the moment, no equipment required.
Why Movement Matters
Movement speaks directly to the nervous system. It signals safety, helps release trapped energy, and restores a sense of connection to the body. But the key is choosing movement that aligns with your current state. Forcing a movement that doesn’t match what the body needs can create resistance or even deepen Dysregulation.
By practicing intuitive movement—listening to what feels supportive and natural—the body is given exactly what it needs to return to balance.
Movement for Each Nervous System State
In Regulation (ventral): Sustaining Balance
When the nervous system is in Regulation, movement can help maintain this state of calm and presence. Intuitive stretching, swaying, or gentle rhythmic movements like swaying the arms or rocking on the feet can reinforce feelings of safety and balance. The focus here is on movements that feel effortless and joyful—like a small dance in the kitchen or a slow walk outside.
In Activation (sympathetic): Releasing Energy
In Activation,the body is energized and seeking release. Movement that helps discharge this energy can be incredibly soothing.
Try this: March in place, shake out your hands and legs, or jump lightly on the balls of your feet.
Key focus: Let the movements be loose and free-flowing, focusing on releasing tension rather than creating structure.
In Depletion (dorsal): Gently Restoring Energy
When in Depletion, even small movements can feel overwhelming. The goal here is to reconnect with the body without pushing its limits.
Try this: Lie down and slowly wiggle your fingers and toes, roll your shoulders, or gently circle your wrists and ankles. If standing, lean gently side-to-side or try a light sway.
Key focus: Keep movements small, soft, and nourishing—aiming to awaken the body rather than energize it.
In Overload (freeze): Grounding and Reassuring
In Overload, grounding the body through slow, deliberate movement can restore a sense of safety.
Try this: Plant your feet firmly on the ground and gently shift your weight side-to-side. Slowly press your hands together or tap your fingers lightly on your thighs.
Key focus: Focus on steady, rhythmic movements that reconnect you to the present moment without requiring effort or focus.
Intuitive Movement Practices
The beauty of intuitive movement is that it doesn’t require specific instructions. Let the body guide you:
Pause and listen: What movement feels supportive right now?
Experiment Try stretching, swaying, tapping, or rolling your joints to see what feels good. Release judgment: There’s no “right” or “wrong” way to move. Let it be about what feels natural in the moment.
Where to Start
Exploring intuitive movement doesn’t have to feel overwhelming. The statechanged Method Workbook offers detailed guidance for understanding your nervous system state and provides movement suggestions tailored to each one.
If you’re not sure where to begin, start with the free Nervous System Assessment Quiz on the homepage. This simple tool helps identify your current state and provides personalized recommendations to support your journey back to Regulation (ventral).
For instant guidance, explore our Digital Downloads—offering accessible, state-specific practices you can use anytime, anywhere.
The Power of Intuitive Movement
Movement is one of the simplest ways to communicate with the nervous system. By choosing movement that feels intuitive and natural, it’s possible to support the body through any state—without judgment or pressure.
This approach isn’t about perfection or performance; it’s about connection. Trust the signals your body is sending and let movement be a source of relief, grounding, and joy.
Take the time to honor where you are, explore the movements that feel right, and allow this practice to guide you back to your natural state — which is one of wellbeing.