Self-soothing techniques using temperature, touch, and sound to calm your nervous system.
(Linehan, 2015; Porges, 2011)
Give your complete attention to a single physical object, describing its properties to anchor yourself in the present.
A mindful warm beverage practice that combines sensory comfort with present-moment awareness.
Use specific types of music and focused listening to regulate your emotional state.
Use the dive reflex—cold water on skin—to rapidly calm an activated nervous system.
Sensory self-soothing techniques leverage your body's built-in regulatory systems. Cold water triggers the mammalian dive reflex, immediately lowering heart rate. Warm drinks and soothing sounds activate the ventral vagal pathway—the "safe and social" branch of your nervous system described by Stephen Porges' polyvagal theory.
Try our guided sensory techniques with step-by-step instructions and calming audio.
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