State Specific Movement Practices to Support Nervous System Wellness
WHY DIFFERENT STATES NEED DIFFERENT KINDS OF MOVEMENT — AND HOW TO TUNE IN TO WHAT YOUR BODY ACTUALLY NEEDS
Movement is one of the most powerful tools for nervous system regulation — but how you move matters.
When your nervous system is dysregulated, certain types of exercise can either support you or make things worse. High-intensity workouts may feel great in one state and completely overwhelming in another. Restorative practices might soothe you — or leave you feeling stuck.
The key is to match your movement practice to your current nervous system state. This post will help you understand what your body is asking for — and how to move in a way that brings you back to balance.
WHY MOVEMENT REGULATES THE NERVOUS SYSTEM
Movement helps discharge stored stress, release emotional buildup, and restore a sense of safety in the body. But your nervous system’s needs change depending on whether you’re in a state of Regulation, Activation, Depletion or Overload.
The right movement for your current state can:
- Shift you out of fight, flight or freeze
- Reconnect you to your body
- Provide grounding, energy or emotional release
- Restore internal balance and self-trust
Let’s explore state specific movement strategies that meet your body where it is.
MOVEMENT ACROSS NERVOUS SYSTEM STATES
In Regulation (Ventral) — Movement Feels Enjoyable and Energizing
When you're regulated, your body feels safe and connected. This is a great time for joyful, intentional movement that builds resilience and supports mood.
- How it feels: Energizing, fluid, connected
- Examples: Dance, hiking, strength training, vinyasa yoga
- Why it helps: Builds capacity, supports mood, maintains balance
- Supportive tip: Choose movement based on what excites you, not what “should” be done.
In Activation (Sympathetic) — Movement Helps Release Excess Energy
In Activation, your system is in fight-or-flight. You may feel anxious, restless, or tense. Movement should help discharge energy and bring you back to center — not push you deeper into overdrive.
- How it feels: Fast, jittery, urgent
- Examples: Brisk walking, shaking, bouncing, light cardio, primal movement
- Why it helps: Discharges adrenaline, reduces anxiety, restores rhythm
- Supportive tip: Try 5 minutes of body shaking or stomping with music to move energy without overstimulation.
In Depletion (Dorsal) — Movement Should Be Gentle and Reconnecting
In Depletion, your nervous system collapses. Energy is low, motivation is hard to access, and your body may feel heavy or numb. Movement here should be low-pressure and sensory-based.
- How it feels: Tired, flat, disconnected
- Examples: Gentle stretching, yin yoga, walking in nature, rolling on the floor
- Why it helps: Signals safety, reawakens body awareness, reconnects you to presence
- Supportive tip: Even 2 minutes of gentle movement counts. Focus on how it feels, not how much you do.
In Overload (Freeze) — Movement Should Create Safety and Containment
In Overload, your system is both flooded and frozen. You may feel stuck in your body or overwhelmed by sensation. Movement should offer containment, rhythm, and grounding.
- How it feels: Stuck, paralyzed, emotionally flooded
- Examples: Rocking, swaying, rhythmic tapping, restorative yoga, bilateral movement
- Why it helps: Engages the sensory system, offers soothing repetition, promotes gentle release
- Supportive tip: Try rhythmic cross-body movements (like tapping opposite shoulders or marching slowly) to calm the nervous system.
MOVEMENT IS NOT A “FIX” — IT’S A FEEDBACK LOOP
The goal isn’t to “fix” your nervous system with movement. It’s to listen to it.
Some days, rest is the most regulating choice. Other days, a dance break is the medicine. When you allow your body to guide the way, movement becomes a conversation — not a demand.
How to Choose Movement in the Moment
Ask yourself:
- What is my nervous system state right now?
- Do I need grounding, releasing, energizing, or reconnecting?
- What type of movement feels available — and nourishing — in this moment?
If the answer is "nothing," start with one deep breath. That’s movement, too.
Where to Start
The statechanged Method Workbook includes movement maps, regulation guides, and selfassessment tools to help you identify your state and choose the right movement practice in real-time.
Take the Free Nervous System Assessment Quiz to find out which state you are most often in — and which types of movement will best support you right now.
Our Digital Downloads also include audio movement prompts, somatic movement flows, and embodied regulation practices designed to meet you exactly where you are — and guide you gently back to a state of wellbeing.