Nervous System Healing

by Tiffany Harelik, MA, RYT

How much of your daily life triggers fight/flight freeze? How much of your life puts you in this hyper concerned state? How are your decisions when you’re in this state?

Much of the conveniences of modern media are designed to get us out of the wise prefrontal cortex area, and to activate our nervous system so that we respond in an erratic way – for example: to purchase things when we are afraid, or nervous.

The nervous system is a complex network of nerves and cells that transmit signals between different parts of the body. It’s divided into two main parts: the central nervous system (CNS), which includes the brain and spinal cord, and the peripheral nervous system (PNS), which connects the CNS to the rest of the body.

The fight-or-flight (or freeze) response is a survival mechanism triggered by the autonomic nervous system (a part of the PNS). When you perceive a threat, the sympathetic nervous system (a branch of the autonomic nervous system) activates, releasing hormones like adrenaline and cortisol. This response prepares your body to either confront or flee from danger by increasing heart rate, redirecting blood to muscles, and heightening alertness. The parasympathetic nervous system helps calm the body down after the threat has passed, restoring balance.

Journaling Through the Three Main Nervous System States

The nervous system can also be explained in terms of three main states related to how the body responds to stress and safety. Please find today’s journaling exercises within each of the three states.

1. FREEZE: Dorsal Vagal / part of the Parasympathetic Nervous System

The dorsal vagal pathway is associated with the “freeze” response, which occurs when the body perceives an overwhelming threat that it cannot fight or flee from. This leads to a state of shutdown, where heart rate and breathing slow down, and the body might feel numb or disconnected.It’s a protective mechanism that conserves energy by immobilizing the body in the face of extreme danger.

Exercise: Think of a time when you were discouraged, shut down, stunned, at a loss for words, felt like you had nowhere to go, severely depressed. You did everything you were supposed to do, and felt completely alone and without support. Now feel it.

What are the emotions you notice? What do you feel? (examples: fear, critical, out of control, let down, guilty, playful, numb, anxious, nervous, excited, rejected, joyful, grateful, content, seen, pleasure, chosen, loved, cherished, adored)
What sensations do you notice in your body? Can you feel your body? (examples: hot/cold, tummy tight, butterflies, fists closed, throat closed, relaxed/tight, dead/alive).
What’s going on with your breath when you’re in this state? (shallow, deep, belly breathing, etc.)
What happens to your needs? Do you forget you have needs? Are you asking for what you need? Are you aware of what you need?
How are your thoughts? Are you beating yourself up? What are you saying to yourself?
How is your sleep? Trying to sleep but can’t / sleep a ton?
How is your nutrition and food? Craving healthy/unhealthy foods? Sugar? Stress eating? Don’t want to eat at all?
What are you doing to ‘check out’ of this uncomfortable feeling? Alcohol, drugs, gaming, technology? Or are you immobilized and stop working? Are you overspending?
What is your relationship to money when you’re in freeze?
When I’m in freeze, I think God is _________
When I’m in freeze I think I am ___________
When I’m in freeze I think money is________
When I’m in freeze I think love is__________

2. FIGHT OR FLIGHT: Sympathetic Nervous System

The sympathetic nervous system is responsible for the “fight or flight” response. When you perceive a threat or stress, the SNS is activated. It prepares the body for action by increasing heart rate, dilating pupils, and redirecting blood flow to muscles.It energizes the body to either confront the threat or escape it.

Exercise: Think of a time when you were severely angry, experienced an injustice, and/or were shocked – something that put you in fight or flight mode where you felt like you had to run for your life to get out of a bad situation. Now feel it.

What are the emotions you notice? What do you feel? (examples: fear, critical, out of control, let down, guilty, playful, numb, anxious, nervous, excited, rejected, joyful, grateful, content, seen, pleasure, chosen, loved, cherished, adored)
What sensations do you notice in your body? Can you feel your body? (examples: hot/cold, tummy tight, butterflies, fists closed, throat closed, relaxed/tight, dead/alive).
What’s going on with your breath when you’re in this state? (shallow, deep, belly breathing, etc.)
What happens to your needs? Do you forget you have needs? Are you asking for what you need? Are you aware of what you need?
How are your thoughts? Are you beating yourself up? What are you saying to yourself?
How is your sleep? Trying to sleep but can’t / sleep a ton?
How is your nutrition and food? Craving healthy/unhealthy foods? Sugar? Stress eating? Don’t want to eat at all?
What are you doing to ‘check out’ of this uncomfortable feeling? Alcohol, drugs, gaming, technology? Or are you immobilized and stop working? Are you overspending?
What is your relationship to money when you’re in freeze?
When I’m in freeze, I think God is _________
When I’m in freeze I think I am ___________
When I’m in freeze I think money is________
When I’m in freeze I think love is__________

3. AOK: Ventral Vagal Parasympathetic Nervous System

The ventral vagal pathway is linked to feelings of safety, social connection, and calmness. When this system is active, it promotes relaxation, reduces stress responses, and supports healthy social engagement. It helps maintain a balanced state where the body feels safe, calm, and capable of engaging in positive social interactions. This is where everything is not just OK, but AOK (really good). In this state, we experience safety and connection. This is where we go from surviving to thriving.

Exercise: Think of a time when you were really happy, connected, or elated. A really good memory where you were full of joy and excitement. Now feel it.

What are the emotions you notice? What do you feel? (examples: fear, critical, out of control, let down, guilty, playful, numb, anxious, nervous, excited, rejected, joyful, grateful, content, seen, pleasure, chosen, loved, cherished, adored)
What sensations do you notice in your body? Can you feel your body? (examples: hot/cold, tummy tight, butterflies, fists closed, throat closed, relaxed/tight, dead/alive).
What’s going on with your breath when you’re in this state? (shallow, deep, belly breathing, etc.)
What happens to your needs? Do you forget you have needs? Are you asking for what you need? Are you aware of what you need?
How are your thoughts? Are you beating yourself up? What are you saying to yourself?
How is your sleep? Trying to sleep but can’t / sleep a ton?
How is your nutrition and food? Craving healthy/unhealthy foods? Sugar? Stress eating? Don’t want to eat at all?
What are you doing to ‘check out’ of this uncomfortable feeling? Alcohol, drugs, gaming, technology? Or are you immobilized and stop working? Are you overspending?
What is your relationship to money when you’re in freeze?
When I’m in freeze, I think God is _________
When I’m in freeze I think I am ___________
When I’m in freeze I think money is________
When I’m in freeze I think love is__________

These three parts of the nervous system help us respond to the world around us, making sure we can handle different situations—whether we need to stay calm, react quickly, or protect ourselves. These three states are part of the Polyvagal Theory, which explains how the nervous system adapts to different levels of safety or threat. The balance between these states helps the body respond appropriately to various situations, ensuring survival and well-being. Note: All of these states can be blended. For example you can be in ‘freeze’ and ‘flight’ at the same time.

In fight/flight/freeze, we have lost our connection to Spirit and can become bitter or resentful. We lose our ability to be of service. We have lost contact with the prefrontal cortex, which is the area of our brain we need for making healthy decisions.

Healing the Nervous System

Pick a color for each of the three main states: freeze, fight/flight, and AOK. When you’re feeling overwhelmed and desire connection or co-regulation, you can let your partner, friend, or children know. Example: Hey guys, I’m at a red 10, I need some space to calm down before I say something I don’t mean. Notice it, name it, and say what you need to do to get regulated.

I use yellow for freeze, red for fight/flight, and blue for AOK. This can also help me see someone’s state of being in a spiritual reading – but it is a tricky place where you can mix color meanings with nervous system labels. Be sure you’re setting your intention first, so the information you get is accurate and associated with your specific question.

As we face challenges and major life decisions that involve money, relationships, and moving – the nervous system will be activated. Whatever state you’re in is not right/wrong it’s just the state of the nervous system. Notice it, name it, and say what you need to do to get regulated.

In astrology the nervous system is associated with the planet Mercury. Studying your Mercury placement, aspects, and transits with a professional astrologer can be a useful technique to understand the unique mindset you carry, as well as unlock keys to the way you learn, understand, communicate, and think.

What nervous system state do you want to be in when you make a phone call to customer service when something is wrong? What nervous system state do you want to be in walking into a meeting? You get the idea. Regulating your nervous system requires awareness and practice over time. The breath will help you recenter.

The nervous system is linked to concepts of energy, awareness, and inner peace. Here are a few quotes. Choose one, write it out and keep it on your desk this week.

Eckhart Tolle: “The more you are focused on time—past and future—the more you miss the Now, the most precious thing there is. The realization that ‘I am not my thoughts, emotions, sense perceptions, and experiences’ is the beginning of freedom. This awareness releases you from the identification with your mind, which in turn, calms the nervous system.”

Thich Nhat Hanh: “Breath is the bridge which connects life to consciousness, which unites your body to your thoughts. Whenever your mind becomes scattered, use your breath as the means

to take hold of your mind again. This practice naturally soothes the nervous system.”

Yogi Bhajan: “When you calm your mind and open your heart, the parasympathetic nervous system gets stronger and the sympathetic nervous system gets weaker. That balance allows for healing and the ability to face life with courage.”