Soothing a Stressed Nervous System: Gentle Support for C-PTSD

When you’ve lived through ongoing trauma, your nervous system learns to stay on high alert. You might feel jumpy, disconnected, overwhelmed, or completely shut down without always knowing why. This is the body doing what it needed to do to survive.

If you’re living with Complex PTSD (C-PTSD), your nervous system isn’t broken—it’s just been working overtime. The good news? With gentle, consistent care, you can begin to teach your system what safety feels like again.

Here are some research-supported, therapist-recommended ways to help soothe your nervous system and begin to feel more grounded, calm, and connected.

1. Breathe Gently and Slowly

Breath is one of the fastest ways to communicate safety to the body. But not all breathwork is helpful for trauma—especially if it feels forced or too intense.

Try this:

• Inhale for 4 counts, exhale for 6 counts.

• Or try box breathing: inhale 4, hold 4, exhale 4, hold 4.

• Humming or soft sighing also helps stimulate the vagus nerve.

💡 Tip: If breathwork makes you feel more anxious, it’s okay to stop. Your comfort matters.

2. Ground in the Present Moment

When trauma pulls us into the past, grounding anchors us in the here and now.

Try:

• Feeling your feet firmly on the floor

• Holding a comforting object (a stone, a soft fabric)

• Orienting: Name 5 things you see, 4 you hear, 3 you feel, etc.

These simple actions tell your body: I’m here now. I’m safe enough.

3. Move in Rhythmic, Gentle Ways

Movement can be a powerful way to regulate the nervous system—especially if it’s slow and repetitive.

Try:

• Swaying side to side

• Rocking in a chair

• Going for a walk

• Stretching or yoga poses like child’s pose or legs-up-the-wall

These movements help release stored tension and remind your body it’s no longer stuck.

4. Stimulate the Vagus Nerve

The vagus nerve plays a big role in your body’s ability to calm down. Stimulating it can shift your system out of survival mode.

Try:

• Gargling water or singing

• Humming or chanting

• Listening to calming music (especially lower tones or slow rhythms)

• Spending time with someone who feels safe

5. Find Safety in Sensory Experiences

Your senses are a direct line to your nervous system. Choose sensations that feel nurturing and safe.

Try:

• A weighted blanket

• A warm bath

• Calming essential oils like lavender or frankincense

• Soft textures or a cozy sweatshirt

• Being near water or in nature

Even small comforts can help send signals of safety.

6. Practice Self-Compassion and Boundaries

Complex trauma can leave us feeling like we don’t deserve care. But healing starts with offering ourselves kindness and protection.

Try:

• Talking gently to yourself: “You’re doing the best you can.”

• Naming and acknowledging your inner critic

• Practicing saying “no” or “not right now” to protect your energy

Building healthy boundaries can be healing in itself.

7. Get Support That Sees the Whole You

Therapy can help you make sense of what you’re feeling and build tools to regulate safely. Many people with C-PTSD benefit from approaches like:

• EMDR (Eye Movement Desensitization and Reprocessing)

• Somatic therapy or polyvagal-informed approaches

• Internal Family Systems (IFS) or parts work

• ACT (Acceptance and Commitment Therapy)

You don’t have to do this alone.

Healing Is Possible—And It Doesn’t Have to Hurt

If you’ve lived in survival mode for a long time, learning to feel calm can feel strange at first. That’s okay. This work is not about “fixing” you—it’s about supporting your system to find the safety and connection it’s been longing for.

💛 Your body remembers. And it can learn something new.