Nervous System Regulation

Coming home to your body and thriving — with compassion and care

What Is Nervous System Regulation

Nervous system regulation refers to how the regulation and state of the autonomic nervous system (ANS) is in. The ANS is the part of the body that automatically manages essential functions such as heart rate, digestion, breathing, and our responses to stress and threat.

It’s normal to move in and out of regulation throughout the day – no-one lives in a perfectly regulated state all the time, and that’s not the goal. Life is full of challenges, and our nervous system is designed to respond. Regulation is about supporting your system return to a state of safety, connection, and balance after periods of stress or dysregulation.

Nervous system regulation doesn’t happen in isolation — connection is part of how we heal.

Your body knows the way home—it simply needs gentle compassionate guidance and support to get there.

You can read more about this via this link:

Co-Regulation: We’re Wired for Connection

While self-regulation is an important part of nervous system regulation and wellbeing, we’re wired for social connection and for co-regulation.

Co-regulation is the process of being soothed and supported through safe, attuned connection with others. When someone is present with us in a grounded and compassionate way, our nervous system can begin to regulate with theirs. This might happen through a therapist, a trusted friend, a caring practitioner — or simply in the calm presence of someone who can hold space with you.

In our work together, co-regulation is foundational. I bring compassion and grounded presence to each session, offering a relational anchor — reminding your nervous system that it’s safe and that you’re not alone in your struggle. From there, self-regulation can gently grow.

Understanding Dysregulation

Dysregulation happens when the nervous system responds to actual or perceived threat in protective ways. These responses are not signs of weakness – they are survival strategies that your system has learned to keep you safe.

A helpful way to understand and remember these states is through the 5 F’s:

Fight / Flight – Activation of the sympathetic nervous system to escape real or perceived danger based on previous experiences
Freeze – A moment of activated stillness while automatically assessing threat (e.g., “deer in headlights”)
Flop / Shutdown – A state of dysregulated immobilisation, withdrawal, low muscle tone and energy, and decreased heart rate
Fawn – Appeasing others to maintain a sense of safety

You can read more about these states in my Nervous System Regulation Blog linked below:

Why Regulation Matters

Your nervous system shapes how you feel, think, move and relate to others and yourself. When stuck in a dysregulated state, it can affect many things, including:

Sleep and rest
Pain and fatigue
Memory, focus and decision making
Your ability to feel safe in your body
How you relate to yourself and others

Protection responses are wise, adaptive survival responses, not signs of weakness. However, when they become chronic, they prevent thriving and deeply affect health and wellbeing.

Regulation is not about fixing yourself, you’re already whole. It’s about compassionately supporting yourself to return to a balanced state so connection and healing can happen naturally.

Your body already knows the way home – I’m here to walk alongside you as you return to it.

What Regulation Looks Like

Feeling safer and more at home in your body
Gently and sustainably restoring balance
Increasing your capacity to be present and grounded
Connecting with others in a way that feels nurturing

Regulation is not about pushing through or ignoring your needs. It’s about listening deeply to your body and responding with compassion and care. Trauma-informed, somatic & embodiment practices support regulation and building capacity.

Foundations of My Approach

My work is rooted in trauma-informed, compassionate care and supported by well-established models that provide clarity, flexible structure, and gentleness in working with the nervous system in compassionate and sustainable ways:

Polyvagal Theory

Developed by Dr. Stephen Porges, this theory suggests that the ANS shifts between different states of safety and social connection, and states of protection. The 3 main ones being:

- 🟢 Ventral vagal (safety, connection, social engagement)
- 🔴 Sympathetic (fight/flight, mobilisation)
- 🔵 Dorsal vagal (shutdown, immobilisation)

Explore this further (and view my infographic) in the Nervous System Regulation Blog, linked below:

Window of Tolerance

This was founded by Dr. Dan Siegel, this model helps us understand our optimal arousal zone—where we feel balanced, present, focused and regulated enough. It includes three zones:

Optimal zone of arousal (window of tolerance)
Includes hyperarousal (fight/flight)
Hypoarousal (shutdown)

The goal isn’t to stay within the window all 100% of the time, instead to build awareness and gently expand our window and ability to return to efficiently over time.

Three Emotion Regulation Systems (The Three Circles Model)

From Compassion Focused Therapy, developed by Prof. Paul Gilbert. This model includes three emotional systems:

🔴 Threat (Protection and safety seeking system, activating/inhibiting)
🔵 Drive (incentive/resourced focused system, pursuing and achieving, activating)
🟢 Soothing (connection, safeness & care, non-wanting/affiliative)

We often begin with awareness of the three circles and by gently activating the soothing system, which helps modulate the threat system—especially important for those navigating chronic conditions like pain, ME/CFS, fibromyalgia, Long Covid or PoTS, and stress, and trauma.

Trauma-Sensitive Mindfulness (TSM)

Founded by David Treleaven, TSM is grounded in the 4 R’s of trauma informed practice, choice and safety. I’m trained as an Advanced TSM Practitioner, the mindfulness-based practices I use are always invitational, gentle, and paced to support your unique nervous system. TSM helps to prevent retraumatisation and supports expanding your window of tolerance.

Learn more about the 4 R’s of trauma-informed practice via the link below:

A Compassionate Framework for Nervous System Regulation

This is a simple visual model that I created to support nervous system regulation, in a trauma-informed and compassionate way, in both 1:1 and group settings. Explore this and other models further in my Nervous system Regulation Blog, linked above, along with links to additional resources on the Window of Tolerance and Polyvagal Theory.

There is no one “right way” to regulate, build capacity and heal – instead a compassionate path you can return to again and again.

What to Expect in Sessions

Whether 1:1 or in groups, sessions are gently paced and tailored to your needs, in a compassionate, trauma-informed and collaborative way. Together we explore:

Trauma-informed nervous system education
Gently mapping your nervous system using the Window of Tolerance, Polyvagal Theory, and/or the Three Circles Model
Identifying supportive, sustainable steps towards regulation & building capacity
Nurturing your soothing system (‘’growing the green’’)
Mindful movement, breathwork, and somatic inquiry
Tools for self-regulation, building capacity, and embodied resilience

You’re always in control of what we explore and we adapt things to meet your needs. I meet you with presence, curiosity, and compassion exactly where you are.

Workshops

I offer a 4-week workshop series exploring nervous system regulation, using:

Window of Tolerance
Polyvagal Theory
Three Circles Model
My own nervous system framework

This includes a downloadable mini workbook to support your journey at your own pace. Click on the link below to learn about upcoming workshops:

Book a Free Discovery Call

Curious if this work might be right for you? You’re warmly invited to book a free 15-minute call to explore if this work feels like a good fit, either by emailing Ann info@unityphysio.co.uk or calling 07871240188, alternatively send a contact form by clicking in the book now in the blue box below.

Some information that may be helpful is linked below:

Location

You can arrange a virtual appointment for anywhere in the UK or an in person appointment in North Hykeham, Lincoln.

Get in touch

If you would like to find out how Ann can help manage and change fatigue, do what you love, live well and thrive again get in touch to book your appointment, or a free 15 minute call to help you decide if working with Ann is right for you.