Deactivating the Sympathetic Nervous System (SNS), as per the Polyvagal Theory, is essential for promoting relaxation and reducing the body's "fight or flight" responses to stress and perceived threats. Here are five effective ways to achieve this:

Deep Breathing and Diaphragmatic Breathing:

• Slow, deep breaths stimulate the vagus nerve, which is a key component of the Parasympathetic Nervous System (the counterbalance to the Sympathetic Nervous System). Focus on extending your exhalation, as this activates the vagus nerve and promotes relaxation. Try inhaling for a count of four, then exhaling for a count of six. This calms your body and mind and is a technique also used in hypnotherapy to help you to relax deeply.

Mindfulness and Meditation:

• Mindfulness practices and meditation help increase self-awareness and promote a state of presence. These practices can effectively down-regulate the SNS by redirecting your focus away from stressors and into the present moment. Over time, mindfulness can rewire the brain to respond more calmly to stress.

Progressive Muscle Relaxation:

• This technique involves systematically tensing and then relaxing different muscle groups in the body. This promotes physical relaxation, which in turn signals the brain to reduce the stress response. As your muscles relax, your mind follows suit, reducing anxiety and stress and releasing those feel good hormones such as dopamine and seratonin.  PMR is a technique used at the beginning of the therapeutic hypnosis sessions in order to allow your body to relax and encourage the brain waves to slow down and prepare for suggestion.

Yoga and Tai Chi:

• These mind-body practices combine physical postures, gentle movement, and deep breathing. They help activate the Parasympathetic Nervous System, making them effective tools for deactivating the SNS. The focus on the body and breath calms the mind and reduces stress.

Social Connection and Positive Relationships:

• Engaging with supportive and understanding individuals can promote feelings of safety and trust. Social interactions activate the ventral vagus nerve, which is part of the Parasympathetic Nervous System, leading to a reduction in SNS activity. Maintaining strong social connections is an essential aspect of maintaining emotional well-being.  Therapy can help by modelling and exploring safe and trusting relationships, which can then be transferred to everyday life.

Incorporating these practices into your daily life can help you deactivate the Sympathetic Nervous System and promote overall relaxation and well-being. It's important to remember that what works best may vary from person to person, so it's valuable to explore and experiment with these methods to find the ones that are most effective for you.  This goes for your therapist and choice of therapy too; explore your options and look around to find the best fit for you.