@elaina.baliner: tldr - top 3 most impactful ways to regulate your nervous system Sources: Interoceptive training & anxiety: Quadt et al. 2021 (RCT, trained heartbeat awareness reduced anxiety) DOI: 10.1016/j.eclinm.2021.101042 Interoceptive training & somatic symptoms: Sugawara et al. 2020 (training reduced anxiety and body symptoms) DOI: 10.1186/s13030-020-00179-7 Stress load: McEwen 1998 (allostatic load, when the stress system doesn't switch off) DOI: 10.1056/NEJM199801153380307 777, extended exhale: Bae et al. 2021 (longer exhale raises HRV at same breathing rate) DOI: 10.1111/psyp.13905 777, coherence: Lehrer et al. 2003 (HRV biofeedback increases baroreflex gain) DOI: 10.1097/01.psy.0000089200.81962.19 777, humming: Woo & Kim 2025 (humming and paced breathing both raise HRV) DOI: 10.1016/j.physbeh.2025.114972 Holding habits & bladder sensation: Michigan Medicine Health Lab 2026 (pelvic health clinician interview) https://www.michiganmedicine.org/health-lab-podcast/it-time-let-go-holding-it #nervoussystemregulation #somatichealing #tldr #safety #interoception

Elaina Baliner

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Thursday 05 November 2026 17:41:13 GMT