Maria Dubaber: Practical Guide: 12 Tools to Shift from Survival to Stability

I am providing you with 4-4-4 simple yet highly effective exercises for the 3 modes of your nervous system, so you can return to your inner peace.

I. Freeze (Dorsal Vagus) 🧊 – When You Shut Down and Feel Empty

The goal of exiting the Freeze state is to introduce small signals of movement, warmth, and activation, letting the system know that the danger has passed and it no longer needs to "play dead."

Exercise Name	Goal	How to Do It (Max 2 Minutes)
1. Orienting Head Turn	Reconnecting to the present.	Sit up straight. Slowly, gradually look around (right to left) in a 360-degree circle in the room. Find 3-4 objects that feel safe and are calmly colored or shaped. This visual anchoring signals to the brain: "the environment is okay."
2. Torso Twist and Warmth	Jump-starting the body.	Stand up and shake your arms and legs for a few seconds. Then, slowly move your spine with torso twists, and gently pat your arms and legs to increase your circulation and sense of warmth.
3. The Ice Cube Trick	Immediate "shock" to the system.	If you are experiencing severe shutdown, anxiety, or panic (at the boundary of the two extremes), hold an ice cube in your hand or on the back of your neck for a short time. The sudden cold stimulus sends an immediate "attention, we are here!" signal to the nervous system, forcing activation.
4. Ground Sense Check	Seeking roots.	Sit down and take off your shoes. Touch the floor/chair with your feet (ground contact) and both hands. Be mindful of the pressure of your body weight and gravity. This grounding provides an experience of "returning to physical reality."

II. Overwhelm (Sympathetic Nervous System) ⚡️ – When You’re Anxious and Fidgety

The goal of exiting the Overwhelm state is to focus on slowing down, hitting the brake, and emphasizing the exhale, which calms the heart and mind.

Exercise Name	Goal	How to Do It (Max 1 Minute)
1. The 4-7-8 Breath	Engaging the brake.	Inhale slowly for 4 seconds. Hold for 7 seconds. Exhale slowly and completely for 8 seconds. Repeat 4-5 times. The longer exhale sends the strongest signal to the Parasympathetic system: "calm is present."
2. Hands on Face	Creating a sense of closeness.	Place your two palms over your forehead and eyes. The gentle pressure and warmth provide an immediate sense of safety. Breathe deeply under your palms. This simple gesture calms the nerves running through the face and head.
3. Jaw Release	Releasing physical tension.	Anxiety collects in the jaw. Open your mouth wide (let your eyes widen too), then slowly close it, letting your teeth lightly touch. Repeat 3-5 times. It is most effective if you hum while doing this.
4. Box Breathing (4-4-4-4)	Restoring focus and rhythm.	Inhale for 4 seconds. Hold for 4 seconds. Exhale for 4 seconds. Hold empty for 4 seconds. The symmetrical rhythm brings the body and mind back into sync.

III. Stability (Ventral Vagus) 🏡 – Strengthening Balance and Inner Peace

The goal of reinforcing the Stability mode is the conscious practice of connection, self-care, and positive resonance.

Exercise Name	Goal	How to Do It (Max 5 Minutes)
1. Vagus Stimulation via Humming	Internal resonance for calming.	Hum, drone, or gargle loudly. The deep, vibrating sounds directly stimulate the Vagus nerve, which is responsible for calm. Do this while showering or whenever you get stuck on a task!
2. The "Light Shoulder Massage"	Introducing self-care and love.	Gently stroke your arm, shoulder, and neck. Imagine your hand radiating warm light, filling your body with peace with every touch. This is a conscious way to acknowledge that you are taking care of yourself.
3. Conscious Object Touch	Anchoring the sense of safety.	Hold an object with a pleasant, calming texture (a pebble, a soft blanket, a mug). Engage all your senses: note its weight, temperature, smell, and texture. This "calm anchor" provides a stable, external reference point.
4. Mini Gratitude Journal	Creating a positive future.	Write down 3 things daily that are perfectly fine in your life. They don't have to be big: "My coffee was delicious," "I slept well," "The sky is blue." This regular, small shift in focus will gradually reprogram your brain from negative "survival" to positive "stability."

Choose that single tip you can start with today to make the shift from survival to a fulfilled life: don't just read it, use these tools, and take a conscious step toward your inner peace! Start now, and you will feel the difference.

#VagusNerveHacks #StabilityPractice #NervousSystemRegulation #FromSurvivalToLife

Maria Dubaber

Visual Therapeuta, Educator