Slowing Down to Come Home

Person stretching and touching toes. This could represent the power of tuning into your body for self-regulation during stressful times. Search IFS somatic therapist in Highland Park, Los Angeles today!

Today's modern world seems to celebrate the mad dash – rushing from task to task, listening to a podcast while you do the dishes, grinding through your work to-do list to get to your personal to-do list. I get it; sometimes, it can really feel like there's no other option to keep up with the systems we live in. 

But this cadence of go-go-go comes with a risk. When we forget to allow spaciousness in our lives, we risk losing touch with who we truly are. We might hold onto tension in our bodies and make decisions from a place of distress. If this continues for too long, we risk waking up someday to a life that doesn't feel like ours. The good news? It's never too late to reset. When we come back to ourselves, we reclaim our birth-given right of personal sovereignty – the embodied knowing that we belong here and our lives are ours to create and enjoy.

Downregulating Your Nervous System

asian american woman in her 20s doing creative things. This could represent simple ways to find rest and restore joy in a culture that is rushed and urgent. Search somatic IFS therapist in Los Angeles, California today!

The first step to coming home to yourself is to slow down. When you slow down, you tell your body that you are safe. This process can also be referred to as downregulation. To downregulate is to intentionally transition from your sympathetic nervous system (fight or flight) to your parasympathetic nervous system (rest and digest). We need both systems to live a healthy life, but modern lifestyles often have us in "fight or flight" mode when it is not actually necessary, helpful, or adaptive. When we bring our parasympathetic system online, healing, creativity, and intuition can flow with ease, and we open access to our most authentic Self.

Signs that you might benefit from downregulation include:

  • Racing thoughts or always thinking about what's next

  • Tightness in the chest or shallow breathing

  • Tense shoulders, jaw, or digestive discomfort

  • Mood swings or irritability

  • Constant worrying

  • Fatigue

If any of these sound like you, you might integrate one of the following into a morning or evening ritual or refer to this list when feeling anxious, stressed, or overwhelmed.

Try one of these simple tools to create space for your nervous system to relax into a state of rest

  • 4:7:8 Breath – Inhale through the nose for 4 seconds, hold for 7 seconds, and exhale out the mouth for 8 seconds. Repeat for 6 rounds.

  • Orientation – Look around your space slowly. Spend time noticing what you can see, hear, feel, smell, and taste. Name them out loud. Notice if there is anything particularly pleasant to look at, feel, or listen to, and spend a few moments there.

  • Vocal Toning – Hum or gently sing a soft melody. You might begin by exploring the expression of vowels like "ah," "oh," or "uh" and see if a melody wants to come to life. (Try singing along to Breathe It In by Beautiful Chorus).

  • Sit Spot – Sit somewhere outside, set a timer for 10-20 minutes, put your phone away, and mindfully observe nature. Notice movement, signs of life, sounds, and smells. What other beings are you sharing this space with?

  • Gentle movement – Slow, intuitive stretching or even going for a walk as slowly as you can can help communicate to the body that you are safe.

Start with one practice, even for a few minutes daily. It's easy to feel like there's not enough time, but you'll find that the more you slow down, the more life you'll experience. Slow down to come back to yourself so that you can consciously create a life that feels like yours ~ you deserve it ♡

young woman smiling letting sand run through her hands. This could represent the energy and restoration from working with an IFS somatic therapist on slowing down and down-regulating. Search IFS therapist for women in their 20s in Highland Park, LA.

Slow Down with Therapy on Fig in Los Angeles, CA Today!

If the thought of slowing down sounds nice, but practically feels like an impossible hill to climb, you might benefit from working with one of our somatically-informed therapists. Here at Therapy on Fig, we have therapists who weave together parts-work, polyvagal theory, mindfulness philosophy, and other holistic approaches to support your sacred journey of coming home to yourself. Follow the steps below to begin this journey toward wholeness with us!

  • Reach out to schedule a free consultation. 

  • Speak with a compassionate, somatically-informed therapist.

  • Come home to your most authentically expressed self.

Other Services Offered at Therapy on Fig

At Therapy on Fig, we offer therapy services that fit the unique needs of teens, adults, and couples. We provide Teen Therapy in Highland Park, CA; we also offer Neurodivergent Affirming Therapy, Therapy for Empaths, Trauma Therapy, Grief and Loss Therapy, and Couples Therapy. We also address related issues such as anxiety, stress management, self-esteem, and relationship issues. Whether you're seeking support for a specific issue or looking to strengthen your relationship overall, our therapists are here to help. Reach out today to learn more about our services and to begin your path to healing, agency, and peace.

 
Profile of an IFS therapist for women in their 20s . This could represent the power of working with a therapist who understands you. Search IFS female therapist for teens and young adult women in Los Angeles, CA.

Marina Mendes is a Registered Associate Professional Clinical Counselor (#15511) supervised by Sharon Yu, LMFT (#50028).  As a mixed-race Asian American queer woman, introvert, and Highly Sensitive Person, my healing work is shaped by a deep understanding of what it means to feel "othered." I support individuals who feel misunderstood, embrace multifaceted identities, and value multicultural awareness. Reach out to learn more about our experienced therapists.

 
Sharon Yu