The Physical Sensations of Regulation, Activation, Depletion and Overload
LEARNING TO LISTEN TO YOUR BODY — AND UNDERSTAND WHAT STATE YOU’RE IN
Your body always knows.
Long before your mind catches up, your nervous system is already responding — shifting gears, sending signals, adjusting pace and perception.
Each nervous system state comes with a distinct somatic profile. When you learn to read those physical cues, you gain clarity on what you’re experiencing — and how to respond in a way that supports regulation.
In this blog, we outline the physical sensations of the four core nervous system states — so you can begin to tune into the wisdom of your body with precision and compassion.
YOUR BODY SPEAKS IN SENSATION — NOT JUST SYMPTOMS
Most of us were never taught to notice sensation. We were taught to ignore, override or explain it away.
But your nervous system communicates through your body. Tension, tingling, heat, cold, numbness — these aren’t random. They’re feedback.
Once you can identify the state behind the sensation, you can meet yourself with the right support.
PHYSICAL SENSATIONS ACROSS NERVOUS SYSTEM STATES
In Regulation (Ventral) — Grounded, Warm and Responsive
Regulation feels spacious. You’re aware of your body but not hyper-focused on it. Breath flows easily. There’s a natural sense of openness and presence.
Common sensations:
- Steady heartbeat
- Relaxed jaw and shoulders
- Gentle belly breath
- Warmth in the chest or hands
- Natural eye contact
Supportive practice: Deepen the regulation by savoring it. Name three things you’re grateful for or bring awareness to breath moving in and out.
In Activation (Sympathetic) — Tense, Charged and Restless
In Activation, your system is mobilized. You may feel tight, buzzy or coiled. Breath shortens, muscles brace, and there’s often a forward-leaning sense of urgency in the body.
Common sensations:
- Tight chest
- Racing heart
- Tense neck or shoulders
- Clenched jaw
- Shallow or rapid breath
Supportive practice: Discharge through movement. Shake your limbs, walk briskly or use rhythmic breath to bring your system down gradually.
In Depletion (Dorsal) — Heavy, Numb and Disconnected
In Depletion, your body feels slow or far away. You might feel physically tired, emotionally flat or unable to engage. Movement feels hard and breath may be shallow but not fast.
Common sensations:
- Low energy or muscle fatigue
- Numb limbs or face
- Slumped posture
- Cold hands or feet
- Blunted sense of touch
Supportive practice: Reconnect through gentle sensation. Use a warm cloth, textured fabric or comforting scent to begin waking the body without overwhelming it.
In Overload (Freeze) — Stuck, Fragmented and Disoriented
In Overload, your body may feel like it’s both “too much” and “not enough.” You’re flooded with energy but paralyzed. Breathing may feel stuck in the throat. Muscles tense and release without relief.
Common sensations:
- Frozen breath
- Tunnel vision or dizziness
- Shaky or disjointed limbs
- Cold sweat
- A feeling of being “outside” your body
Supportive practice: Orient to your environment. Touch something grounding. Name five things you see. Take slow, audible exhales and remind yourself that you are safe, here and now.
LEARNING YOUR SOMATIC LANGUAGE IS THE KEY TO REGULATION
The more fluent you become in your body’s cues, the earlier you can intervene.
Regulation starts with awareness — not control. Once you name the state, you can shift it.
Because your body isn’t working against you. It’s speaking for you.
WHERE TO START
To begin identifying your state through sensation, take our Free Nervous System Quiz — it will help you name your current patterns and reveal where your system tends to land.
Use The statechanged Method Workbook to track sensations, map your nervous system and build somatic fluency over time with clear daily practices.
Looking for immediate grounding? Our Digital Downloads offer sensory tools, breath practices and nervous system rituals to help you reconnect to your body and decode its language in real time.