How Movement Can Support Nervous System Regulation
When Stress Lingers in the Body
Your jaw tightens when your phone buzzes. Your shoulders rise unconsciously after a difficult conversation. Or you lie awake at night, restless and unable to settle, even though the day is over.
These aren’t just random aches or habits. They are signs of a nervous system that hasn’t fully shifted out of stress mode.
The nervous system is designed to help us respond to challenges activating fight, flight, or freeze states to keep us safe. But when stress piles up or trauma lingers, the body can get stuck in survival. Movement offers a way to complete these stress cycles and restore balance.
Why Movement Matters for Nervous System Regulation
When we experience stress, the body prepares for action. Muscles tighten, the heart races, and adrenaline surges. If that energy has nowhere to go, it stays stored in the body, often showing up as:
Anxiety or hypervigilance
Restlessness or agitation
Chronic tension or pain
Numbness, heaviness, or collapse
Fatigue or sleep disturbances
Movement helps by:
Releasing stored stress energy that the body never discharged
Completing survival responses (like fight or flight) in safe ways
Grounding the body through intentional, stabilizing movements
Restoring regulation so the nervous system knows when it can rest
Building resilience so future stressors feel more manageable
This isn’t about forcing your body into exercise. It’s about finding movement that helps you feel safe, grounded, and connected again.
Different Types of Movement for Regulation
Not all movement looks the same. Different states of the nervous system often benefit from different kinds of movement:
Grounding movements: Slow walking, rocking side to side, or pressing feet into the floor to signal stability. Example: Standing still, pushing your feet firmly into the ground, and noticing the weight shift from heel to toe.
Releasing movements: Shaking the arms, bouncing gently, or stomping the feet to discharge excess energy. Think of an animal shaking after a stressful encounter, our bodies are designed to do the same.
Strength-based movements: Pushing against a wall, pulling on a resistance band, or holding a stable yoga pose to rebuild a sense of agency and power.
Flowing movements: Stretching, dancing, or yoga-inspired movement that integrates breath and rhythm, inviting flexibility and presence.
Even subtle shifts, unclenching the jaw, rolling the shoulders, or exhaling deeply, can be powerful signals to the nervous system that it’s safe to settle.
How Movement Is Used in Therapy
At Tidal Trauma Centre, we often integrate movement into counselling sessions as part of trauma-informed care. This doesn’t mean doing a workout in therapy. Instead, it means weaving in small, intentional movements to help you stay grounded and regulated while processing emotions.
Examples include:
Somatic Therapy: Tracking sensations and using grounding or movement to release tension or numbness.
IFS (Internal Family Systems): Inviting parts of you that carry stress or fear to express themselves through posture or gesture.
EMDR Therapy: Pairing bilateral stimulation with grounding movements (like tapping or gentle walking) to keep the body anchored during memory processing.
AEDP & Emotion-Focused Therapy: Encouraging emotional expression while movement helps you stay connected instead of shutting down.
Movement is always guided by choice and consent. It becomes a resource you can return to when stress rises, both in and outside therapy.
Signs Movement Could Support Your Nervous System
You feel anxious or “on edge” much of the time
Your body feels heavy, numb, or shut down
Stress shows up as tension in your shoulders, jaw, or stomach
You find it hard to “talk your way out” of stress in therapy
You long to feel more present and alive in your body
Moving Toward Balance
Movement doesn’t erase stress or grief, but it changes how the body carries it. By grounding, releasing, strengthening, or flowing, movement helps your nervous system return to balance and builds resilience for whatever comes next.
Contact us or fill out a New Client Form to be matched with a therapist. If you’re ready, book a free consult or appointment today.
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No. Movement for nervous system regulation is not about fitness or performance. It can be as simple as shifting posture, taking a full breath, or pressing your feet into the floor.
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If movement is too fast or intense, it can sometimes increase activation. That’s why trauma-informed therapists pace movement gently and check in with your nervous system’s cues.
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This is common. Movement therapy is collaborative, and your therapist will introduce simple, subtle practices first. Even small movements, like breathing deeply or stretching your hands can help.
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Yes. The body can hold onto stress patterns for years. Movement helps release stored responses and restore regulation, even if the original trauma is in the past.
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Absolutely. At Tidal Trauma Centre, movement is integrated with counselling so you can process emotions with both your mind and body engaged.
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Disclaimer: The content on this website is for informational purposes only and does not constitute medical, psychological, or mental health advice. It is not a substitute for professional care. Always consult a qualified healthcare provider for diagnosis and treatment.