Regulation of the nervous system. What to do when we feel tension in the body?

In recent years, the level ofanxiety and uncertainty has risen significantly. The COVID-19 pandemic, armedconflicts, social tensions, and economic hardships all lead to us living in aworld of polycrisis. One of its defining features is a high level of stress,which negatively affects our health. How can we effectively protect ourselvesfrom its impact?

Understanding stress and its connection to memory

Matt Jarvis defines stress as a process in which “an individual perceives a threatand responds with a series of psychological and physiological changes including increased arousal and the experience of anxiety.” He points out that we usually experience stress when faced with a difficult situation in which failure to cope may lead to serious consequences. 

This, in turn, is linked to memory, since stress affects both our ability to recordand to retrieve information. In some situations, moderate amounts of stress canbe helpful, improving focus and information retention. Excessive arousal, however, may result in memory blocks and decreased cognitive efficiency.

What types of memory arethere, and what is “body memory”?

In his book Why Zebras Don’t Get Ulcers,Robert M. Sapolsky writes that “memory is not monolithic, but instead comes in different flavors.” Memory can be divided into short-term and long-term memory.

Short-term memorylets us remember information for short periods of time – from a few seconds to several minutes. It is the reason why we can, for example, look at a phone number, repeat it to someone else, and forget it soon after.

Long-term memory is responsible for storing information and is theoretically unlimited in capacity. It allows us to remember the name of our university or who served as president in the previous term.

Another classification distinguishes declarative memory (also known as explicit memory) and latent memory (implicit memory, one important component of which isprocedural memory).

Declarative memory relates to facts and events, as well as the awareness of knowing them (e.g.“today is Thursday”).

Procedural memory covers habits, skills, and knowing how to perform different actions without having to consciously think about the action itself (e.g. riding a bike, shifting gears in a car).

Although the term “body memory” is not recognised in the field of cognitive psychology as one of the classic types of memory, it is widely used. In reality, it ismore of a metaphor used in somatic psychology, physiotherapy, and traumatherapy. “Body memory” refers to thefact that the body “remembers” tensions, reactions, and patterns resulting from difficult experiences – even if, on a conscious level, we do not remember them. One can say that the body also ‘remembers’ those experiences, even though the process looks different than it does in case of memory in the brain.

Dysregulation of the nervous system – what are the causes

The nervous system plays a key role in regulating our response to stress. When itis balanced, we feel calm and focused, but chronic stress might disrupt this balance. This may result in symptoms such as mood swings, fatigue, anxiety, irritability, depression, insomnia, digestive problems, and sometimes chronic pain.

Many different factors can cause the nervous system to become dysregulated. The most common causes are:

·       chronic stress – excessive production of stress hormones (cortisol and adrenaline),

·       inadequate diet – deficiencies in vitamins and minerals in the body, 

·       poor sleep quality – insufficient sleep, not letting your body regenerate,

·       lack of regular physical activity,

·       chronic illnesses and infections – disorders related to hormonal imbalance, such as hypothyroidism or diabetes, viral infections,

·       stimulants and psychoactive substances – drugs, alcohol, excessive amounts of coffee or energy drinks,

·      excessive exposure to digital stimulation – as a result of using a phone, a computer, or watching television,

·       stimulating the senses (sight, hearing, smell, or touch), accompanied by increased arousal. For instance, prolonged noise or excessively bright light can lead to sensory overload and strain the nervous system. 

How to detect tension in the body?

Becoming aware of the tensions in your body and being able to self-regulate them is crucial, given that the body and mind are intimately connected. Physical tension often reflects stress, emotions, or mental overload. That’s why it is so important to closely monitor the signals our body sends us. Which signs should you look out for?

• areas of stiffness and pain – muscles of  the face (especially jaw), neck, arms, shoulders, and back are the ones most commonly affected,

• unconsciously tightening your muscles –  e.g. clenching your fists, frowning, slouching,
         
• physiological symptoms – headaches, stomach pains, digestive problems, trembling hands, increased heart rate,
     
• rapid, shallow breathing,
     
  
• a sensation of heaviness and stiffness in the body. 
          

Carefully listening to your body and reacting to its signals is a powerful tool when it comes to caring for physical and mental health. Proper prevention also helps maintain day-to-day balance. 

Techniques for regulating tension in the body

Maintaining balance in your daily life may prove easier with the use of certain techniques. Here are some of the most effective methods for reducing tension in the body:

1. Physical activity

Exercising is an excellent way to counteract stress. Firstly, it lowers the risk of many metabolic and cardiovascular diseases, which minimises stress that their onset tends to bring. Secondly, exercising improves overall wellbeing thanks to, among other things, the release of endorphins. According to research describedin the book Why Zebras Don’t Get Ulcers, movement reduces our stress response to various psychological stressors.

2. Meditation

Regularly meditating for 15–30minutes a day can have a positive impact on our health. It calms the sympathetic nervous system and lowers the level of glucocorticoids (a group of steroid hormones produced mainly in the adrenal cortex). It slows down racing thoughts, decreases emotional reactivity, and makes it easier to consciously control emotions.

3. Somatic shaking 

This technique involves making deliberate, rhythmic movements with the body to relax tense muscles and ease stress. Basic movements include gentle vibrating and shaking your limbs. These are intended to strengthen the energy flow in the body, enhance awareness of your own physical sensations, and lead to deep relaxation.

4. Autogenic training

This is one of the oldest relaxation techniques. According to Jacobson, relaxing the muscle groups that you can consciously control may also ease the tension in the muscles that cannot be consciously controlled. The modern version of this training involves relaxing four segments of the body, one by one: first the arms; then the face, neck, shoulders, and upper back; next the stomach and lower back; and finally the hips and legs. A session lasts around 30 minutes.

5. Body scan

Bodyscanning is a relaxation technique that involves consciously directing attention to successive body parts – from the feet up to the head. Its purpose is to help you notice any tension that may be present in your body and gradually relax each body part. Practiced regularly, it increases awareness of the body and helps reduce stress.

6. Breathing exercises

Breathing training involves conscious breathing to calm the body and mind. Its main components are: deep, calm breathing using the diaphragm (stomach), prolonged exhaling, maintaining rhythm and pace (e.g. inhaling for 4 seconds, exhaling for 6–8seconds). Various techniques can be used, such as the 4-7-8 breathing, boxbreathing (4-4-4-4), or breathing through alternating nostrils (known in yoga as nadi shodhana)

7. Grounding

Grounding is a relaxation technique consisting in appreciating the contact with the ground and your surroundings – consciously experiencing the manchors us back into the present moment and helps us regain calm. It can practised by walking barefoot on the ground or grass and focusing on sensory stimuli, which reduces stress and restores balance.

References:

1. National Geographic, 309(6), June 2025.
2. Jarvis, M. (2006), Sport Psychology: A Student’s Handbook, London: Routledge.
3. Sapolsky, R. M. (1994), Why Zebras Don’t Get Ulcers: A Guide to Stress, Stress-Related Diseases, and Coping, New York: W. H. Freeman.
4. PWN Online Dictionary.
5. Franken, R. E. (1994) Human Motivation, Pacific Grove, CA: Brooks/Cole.

‍

‍