Using a Sensory Circuit to re-set your nervous system
I came across the idea of Sensory Circuits as an aide for children to help them re-set their nervous system after a day at school, assisting them in transitioning into the home environment. It proved very useful, and that got me thinking about the application for adults, after all we also need help to transition and to release tension when we have been having a stressful time.
Sensory circuits can not only help when you are feeling over-stimulated or overloaded, they are also useful to help you prepare for a period of focus or activity. They are basically a big break-state, enabling you to move from however you feel now, to an alert, open and relaxed state.
Taking 15-20 minutes, the sensory circuit has three phases: alerting, organising and calming. You pick what activities you want to do in each of these phases, here I've included some from the adult lists I came across and some from the child lists too, I don't see why we adults can't have some uninhibited fun too, its good for us!
Step 1: Alerting Phase (2-5 minutes)
Purpose: Wake up the central nervous system and stimulate the vestibular (balance) and proprioceptive (body awareness) senses.
Pick two of:
Brisk walking or jogging on the spot for 1 to 2 minutes.
Star jumps (jumping jacks) or bouncing gently on an exercise ball.
Windmill arm rotations or fast marching while slapping knees.
Bunny hops, crab walks and/or frog walks
skipping
Jumping in a zig-zag pattern
Spinning a hula hoop around your waist
Step 2: Organising Phase (5–10 Minutes)
Purpose: Require your brain and body to work together, improving focus, balance, and motor planning.
Pick two of:
Cross-body movements: Touch your right elbow to your left knee, then alternate sides for 1–2 minutes
Balance challenges: Practice yoga tree pose for 20–30 seconds per leg, or walk heel-to-toe along a straight line on the floor.
Wall or chair push-ups: Do 10 controlled push-ups against a wall or your desk chair to engage muscles and joints.
Throw bean-bags / small balls at a target
Commando crawling
Jumping onto a succession of spots on the floor
Step 3: Calming Phase (3–5 Minutes)
Purpose: Provide deep pressure and tactile input to slow the heart rate, ground the body, and bring a sense of calm.
Pick one of:
Deep pressure squeezes: Wrap your arms tightly around your upper body for a firm self-hug, or press your palms flat against a wall and hold for 10 seconds.
Heavy work or floor stretches: Lie on your back or stomach on a mat and take slow, deep breaths.
Weighted comfort: Drape a weighted blanket or a heavy lap pad over your shoulders while sitting quietly for a few minutes.
Vibrating massager: Used with some pressure ov er arms, hands, chest, back, legs and feet
I hope this sequence provides a good way of changing state that gives a sense of influence over your own nervous system. Knowing we have the ability to impact our physiological and emotional state is powerful, it gives us choice in how we feel.
For support in developing your capacity to self-regulate, get in touch at fjchrichard@gmail.com or on 01325 605160.
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