Ever have those days where your energy is all over the place? One moment you’re buzzing with excitement, and the next, you’re completely wiped out. Understanding how to up-regulate and down-regulate your nervous system can help you find your way back to balance.
Maybe you’ve used breathing exercises to calm down when feeling anxious. That’s down-regulation. Or perhaps you’ve taken a brisk walk to shake off tiredness. That’s up-regulation. These are simple techniques to adjust your energy levels, even if they sound a bit technical.
As a psychologist, I’ve seen how much it helps people to understand their own nervous system. By learning a few key strategies, you can better manage your energy and stress levels. We’ll also touch on Dan Siegel’s concept of the window of tolerance, which is like your nervous system’s comfort zone. When you’re in this zone, you can handle stress more easily. But when stress pushes you out of it, knowing how to regulate your system can make all the difference.
Table of Contents
The Window Of Tolerance
The window of tolerance is like the sweet spot of our nervous system, where our emotions and reactions are just right. Think of it like Goldilocks and the three bears – not too hot, not too cold, but just right. When we’re in our window of tolerance, we can think clearly, make decisions, and communicate effectively with others.
We’re in our ideal range of arousal when we’re in our window of tolerance (note in psychology, arousal typically refers to energy and nervous system activation). Plus, it’s where our social brain tends to live, which means we’re able to be present, engaged, and adaptable.
Dr. Dan Siegel, a well-known psychiatrist and author, introduced the concept of the window of tolerance as a model to help us understand how our nervous system handles stress. According to Siegel, we each have an optimal range of arousal where we can effectively manage and process stress, emotions, and challenges. When we’re within this window, we’re able to think clearly, stay calm, and respond to what’s happening around us.
When we’re in our window of tolerance, we can more easily roll with the punches life throws our way. This is when our nervous system is balanced, with our sympathetic nervous system (the “fight or flight” side) and our parasympathetic nervous system (the “rest and digest” side) working together smoothly. The bigger this window, the more we can handle without getting overwhelmed. Trauma researchers have also linked the window to how the autonomic nervous system responds to stress.
But when stress pushes us out of that window, whether too high (hyperarousal) or too low (hypoarousal), it’s like hitting our stress limit. That’s when we start struggling to control our emotions and actions. The good news is there are ways to bring ourselves back into balance. This is all about helping our nervous system get the support it needs when things get tough.
How to Identify Dysregulation
Ever feel like you’re constantly on the edge? That could be a sign of nervous system dysregulation, where your body’s arousal levels are off-kilter, making it tough to manage emotions and behaviors. Here are some signs to watch for:
Emotional Ups and Downs: Extreme mood swings or difficulty controlling emotions.
Sleep Issues: Trouble falling or staying asleep.
Impulsivity: Acting before you’ve had a chance to think.
Physical Symptoms: Fatigue, headaches, or muscle tension.
Overreactivity: Feeling hyper-sensitive or overreacting to situations.
When dysregulated, we often swing between hyperarousal (feeling overly activated) and hypoarousal (feeling shut down). Next, we’ll dive into these two states and how to recognize them.
Hyperarousal: When Energy Surges
Hyperarousal happens when your nervous system is in overdrive. It’s like your body is stuck in high gear — you’re on high alert, your heart is racing, and it feels almost impossible to relax. This state is connected to our sympathetic nervous system, which is responsible for the fight-or-flight response. When you’re in hyperarousal, everything feels urgent, and it’s hard to wind down or feel at ease.
The Fight-or-Flight Response
The fight-or-flight response is our body’s built-in alarm system, designed to protect us from danger. It’s an ancient mechanism that helped our ancestors survive life-threatening situations, like escaping from predators. However, in today’s world, we often trigger this response in situations that aren’t actually life-threatening—like dealing with a work deadline or having a tough conversation.
Symptoms of Hyperarousal in Fight-or-Flight Mode
When your body is stuck in fight-or-flight mode, your sympathetic nervous system goes into overdrive. This can lead to a whole host of symptoms that can feel overwhelming. You might notice:
Feeling anxious, restless, or irritableRapid heartbeat and shortness of breathDifficulty concentrating or sleeping (insomnia)Being easily startled or feeling on edgePhysical signs like sweating, headaches, or nauseaChanges in appetite or digestive issuesThese are all signs that your body is in a hyperaroused state, trying to protect you from perceived danger. Recognizing these symptoms is the first step toward learning how to down-regulate and bring your nervous system back into balance.
Why Does Hyperarousal Happen?
Hyperarousal can be triggered by a variety of factors, including stress, trauma, and certain medical or mental health conditions. Some conditions tend to push the nervous system into a state of sympathetic dominance, where the “fight-or-flight” response is frequently activated. Some conditions associated with frequent fight-or-flight activation include:
PTSD and C-PTSD
Generalized anxiety disorder
Panic disorder
OCD
Social anxiety
Phobias
Borderline personality disorder
Irritable bowel syndrome (IBS)
This list isn’t exhaustive, but it highlights conditions where down-regulation techniques can be especially helpful for bringing the nervous system back into balance. But before we dive into those strategies, let’s explore the other side of the spectrum—hypoarousal.
Hypoarousal: When Energy Levels Drop
If hyperarousal is like having too much gas in the tank, hypoarousal is like running on empty. In this state, your nervous system is under-activated, making you feel sluggish and unmotivated. It’s as if your body is pressing too hard on the brakes and not enough on the gas pedal.
When we’re stuck in hypoarousal, it can be tough to get moving, both physically and mentally. You might notice symptoms like:
Signs of hypoarousal
FatigueLow energyDifficulty concentratingLow mood or depressionSleepinessDecreased motivationSlower heart rate and breathingIf you’re experiencing hypoarousal, it’s important to find ways to gently up-regulate your system and bring yourself back into a balanced state.
Understanding Hypoarousal: Feeling Stuck and Disconnected
When someone is in a state of hypoarousal, they might feel sluggish, detached, and disconnected from their surroundings. Concentration and decision-making can become difficult. This state can be triggered by various factors, including depression, trauma, chronic fatigue, or medical conditions like fibromyalgia or chronic pain.
Conditions commonly associated with hypoarousal include:
Chronic fatigue syndrome
Depression
Fibromyalgia (which can involve both states)
Migraines
Sleep disorders
Chronic pain (which can involve both states)
Dissociation, often experienced as a shut-down state
It’s important to consult with a healthcare provider to identify any underlying medical issues and better understand what might be contributing to your symptoms.
How to Regulate Your Nervous System
The first step in getting your nervous system back on track is figuring out where you currently are. This process, known as “nervous system mapping,” involves identifying your current state of arousal—whether you’re in hyperarousal, hypoarousal, or within your window of tolerance. By regularly checking in with yourself, you can better understand your nervous system’s patterns and learn what strategies help you stay balanced.
Nervous System Mapping
Think of your nervous system like a rollercoaster, with different levels corresponding to different states of arousal—whether you’re on high alert at the top, calm and collected in the middle, or sluggish and shut down at the bottom. The idea behind nervous system mapping is to pinpoint where you are on this rollercoaster at any given moment.
By doing this, you can figure out whether you need to upregulate (bring yourself up) or downregulate (calm yourself down) to get back into your “window of tolerance”—that ideal state where you can handle life’s challenges most effectively. This practice can help you become more aware of your body’s responses and give you the tools to stay balanced.
How to Practice Nervous System Mapping
Nervous system mapping can be done anywhere, but it’s helpful to start practicing in a calm and safe environment. Here’s a simple guide:
Breathe: Take a deep breath in through your nose and out through your mouth.
Body Scan: Bring your awareness to your body, starting from your head and moving down to your toes. Notice any areas of tension or discomfort.
Breath Awareness: Pay attention to your breath; is it shallow or deep? Fast or slow?
Mind Check: Notice your thoughts; are they racing, calm, or absent?
Label Your State: Try to label where you are—upregulated, downregulated, or within your window of tolerance.
Take Action: If you’re outside your window of tolerance, choose a tool to bring yourself back.
When practicing nervous system mapping, it’s important to pay attention to what your body is telling you. Don’t push yourself into exercises that don’t feel safe. This practice is all about self-awareness, not forcing change. Over time, you’ll become more attuned to your body’s signals and better able to regulate your nervous system.
If you struggle with interoceptive awareness or alexithymia, it might help to start by sitting down and mapping out the common thoughts, behaviors, and sensations you experience in different nervous system states. This preparation can make live-time mapping easier. For guidance, consider using a nervous system mapping handout, like the one in our nervous system workbook.
Nervous System State Shifting
Once you’ve pinpointed where you are in your nervous system, the next step is to shift it back to that “sweet spot” — your window of tolerance. This process is known as “nervous system state shifting,” and it’s all about learning to adjust your energy levels to better match your needs.
Upregulating
Is like stepping on the gas when you need more energy and focus. It’s useful for moments that require alertness, like before a presentation or tackling a big project. Activities like exercising, listening to energizing music, or anything that gets your blood pumping are great ways to upregulate your system.
Downregulating
Is about tapping the brakes to lower your arousal and bring a sense of calm. This is helpful when you need to relax, whether before bedtime or during a stressful moment. Techniques like deep breathing, meditation, yoga, or calming music can help downregulate your nervous system.
Over time, consistently practicing these regulation techniques can contribute to improved vagal tone, which is associated with better overall health, resilience to stress, and emotional well-being. While it’s not an instant effect, these practices gradually strengthen your nervous system’s capacity to manage stress more effectively.
Each time you shift your nervous system back into your window of tolerance, you’re helping reinforce your body’s ability to self-regulate.
How to Up Regulate
When you’re feeling sluggish, unmotivated, or stuck in a low-energy state, it might be a sign that your nervous system is in a state of hypoarousal. This means your energy levels are low, and you may feel disconnected or fatigued. Upregulating is about boosting your energy and bringing yourself back to a more alert and engaged state.
If you want to give your nervous system a boost, here are a few strategies that can help you upregulate:
Physical Movement: Exercise, even a short burst of activity, can increase your heart rate and boost energy levels. Try a brisk walk, dancing, or even some jumping jacks.
Cold Exposure: A splash of cold water on your face or a brief cold shower can activate your nervous system and increase alertness.
Breathwork: Rapid, shallow breathing exercises (like the “breath of fire” in yoga) can stimulate your nervous system and wake you up. Go gently, and skip this if it makes you dizzy or anxious.
Stimulating Environment: Change your surroundings—turn on bright lights, listen to upbeat music, or step outside into fresh air to invigorate your senses.
Engage Your Mind: Challenge your brain with a quick puzzle, a stimulating conversation, or a task that requires focus. This can help shift your nervous system into a more activated state.
Use Sensory Input: Grab a fizzy or cold drink, gently sway or rock, or use alerting sensory inputs to awaken your body.
The goal is to gently wake up your nervous system and to find the right balance—upregulation should bring you into a state of alertness and engagement without tipping you into hyperarousal.
How to Down Regulate
If you’re constantly feeling on edge, like you’re teetering on the brink of a meltdown, it might be time to focus on calming your nervous system. Hyperarousal happens when our bodies are stuck in “fight-or-flight” mode for too long, leaving us in overdrive.
Down-regulation helps bring your body and mind back to balance. Down-regulation practices can lower heart rate and other signs of stress arousal. Here are some techniques to try:
Through the body
Deep Breathing: Slow, deep breaths activate the relaxation response, slowing your heart rate and reducing tension in your body.
Progressive Muscle Relaxation: Tensing and then relaxing muscle groups helps release physical tension, sending signals to your brain to calm down. You can find a free audio guide here at Dartmouth’s wellness center.
Tapping (EFT): This technique involves tapping specific points on your body. Some people find it calming.
Yoga and Tai Chi: These gentle practices combine movement with breath, promoting relaxation by stimulating the parasympathetic nervous system. Some people find inversions or forward folds calming.
Relaxation Devices: Some devices aim to support the relaxation response. My personal favorite is the Sensate, a non-electrical device that pairs chest vibration with soundscapes. Use code NeuroInsights for 10% off (affiliate code).
Through the mind and senses
Mindfulness Meditation: By focusing on the present moment, mindfulness helps reduce stress by calming your mind and preventing anxious thoughts from spiraling.
Guided Imagery: Visualizing peaceful scenes helps your brain shift from stress to calm, reducing physical and emotional tension
Calming Music: Soothing music can lower heart rate and help ease stress and anxiety.
Binaural Beats: Some people find these audio tones calming.
Nature: Spending time in nature naturally lowers stress levels, helping you feel more grounded and at ease.
Each of these strategies helps regulate your nervous system, bringing you back into your window of tolerance where you can better handle life’s challenges.
A Few Closing Thoughts
Upregulation and downregulation are about finding your way back to balance. When you’re sluggish, gentle activation can help. When you’re anxious or on edge, calming practices can bring you back down.
A good first step is noticing which way you tend to drift. Over time, that awareness makes it easier to reach for the right tool.
Up and Down Regulation FAQs
What does it mean to up-regulate your nervous system?
Up-regulating means gently raising your energy and alertness when you feel sluggish, foggy or shut down. Movement, cold water, upbeat music, bright light or an engaging task can all help.
What does it mean to down-regulate your nervous system?
Down-regulating means calming your system when you feel anxious, on edge or overwhelmed. Slow breathing, progressive muscle relaxation, soothing music, time in nature and gentle yoga are common options.
What is nervous system mapping?
Nervous system mapping is the practice of checking in with your body, breath and thoughts to notice which state you are in: hyperarousal, hypoarousal or your window of tolerance. Over time, it helps you spot patterns and choose the right tool.
How do I know whether I need to up-regulate or down-regulate?
If you feel revved up, anxious or irritable, you likely need to down-regulate. If you feel flat, foggy, tired or disconnected, you likely need to up-regulate. A quick check-in can help you tell the difference.
Visual Guide
Prefer to engage or share this information visually? Our free NDI Visual Guides are abbreviated, visual-forward highlights of our longer articles. This one, What Is the Nervous System?, walks through the basics.
Additional Resources
Shop my favorite nervous system supports (affiliate links)
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References
Corrigan, F. M., Fisher, J. J., & Nutt, D. J. (2011). Autonomic dysregulation and the window of tolerance model of the effects of complex emotional trauma. Journal of Psychopharmacology, 25(1), 17–25. https://doi.org/10.1177/0269881109354930
de Witte, M., Spruit, A., van Hooren, S., Moonen, X., & Stams, G.-J. (2020). Effects of music interventions on stress-related outcomes: A systematic review and two meta-analyses. Health Psychology Review, 14(2), 294–324. https://doi.org/10.1080/17437199.2019.1627897
Siegel, D. J. (1999). The developing mind: Toward a neurobiology of interpersonal experience. Guilford Press.
Siegel, D. J. (2010). The mindful therapist: A clinician’s guide to mindsight and neural integration. W. W. Norton & Company.
