How to Understand What Your Nervous System Is Trying to Tell You
Approx. 1,100 words
Your Body Speaks First
Your nervous system is constantly scanning your environment, your relationships, and your internal world. It notices things before your mind does. It reacts before you have time to think. It communicates through sensations, emotions, and impulses.
Understanding these signals is one of the most powerful forms of self‑care.
Let’s explore how to interpret what your nervous system is trying to tell you — gently, compassionately, and without judgment.
The Three Main Nervous System States
To understand your signals, you first need to understand the three primary states:
1. Regulated (Calm + Connected)
You feel grounded, present, steady.
Your breath is deeper.
Your thoughts feel clearer.
2. Activated (Fight or Flight)
You feel anxious, restless, overwhelmed, or tense.
Your breath becomes shallow.
Your mind races.
3. Shut Down (Freeze)
You feel numb, disconnected, or exhausted.
Your energy drops.
You may feel stuck or unable to act.
None of these states are wrong.
They’re simply information.
How Your Nervous System Communicates
Your body speaks through:
Sensations
Tight chest
Butterflies
Heavy limbs
Racing heart
Shallow breath
Emotions
Anxiety
Irritation
Sadness
Overwhelm
Numbness
Behaviors
Avoiding
Overworking
Shutting down
Snapping
Withdrawing
Each of these is a message.
What Your Signals Might Mean
Here are a few common nervous system signals and what they often indicate:
Tight Chest → You Need Safety
Your body is preparing for a perceived threat.
Try grounding breaths or placing a hand on your heart/ softly rubbing your chest.
Restlessness → You Need Movement
Your system is holding excess energy.
Try walking, stretching, or shaking out your hands.
Numbness → You Need Gentleness
Your system is overwhelmed.
Try soft touch, warm tea, or slow breathing.
Irritation → You Need Space
Your emotional threshold is low.
Try quiet, boundaries, or a short pause.
How to Listen Without Judgment
When you notice a signal, try asking:
What is my body trying to tell me
What feels like too much right now
What would help me feel safer
What do I need in this moment
Listening is the first step toward regulation.
A Gentle Practice
Try this simple exercise:
1. Sit comfortably
2. Take one slow breath
3. Notice one sensation in your body
4. Name it
5. Ask what it needs
6. Respond gently
This practice builds emotional awareness and inner safety.
A Supportive Tool
If you want a deeper way to explore your nervous system signals, the Breathwork Starter-kit offers grounding practices that help you regulate with clarity and compassion.
Your body is always speaking.
Listening is how you come home to yourself.