How to Regulate Your Nervous System: A Guide for Autistic Adults

It’s likely that you’ve heard of the fight, flight or freeze response, but have you heard about its balancing counterpart, rest-and-digest? Understanding the balance between these two processes in the body is crucial for improving nervous system regulation and stress management in autistic adults.

‍

Autistic people often experience heightened or dysregulated nervous systems, especially in overwhelming environments. This can lead to chronic stress, shutdowns, meltdowns and sensory overwhelm. Addressing nervous system dysregulation can significantly improve quality of life, physical health, emotion regulation, sensory processing and mental health.

‍

Mind-body practices are effective tools for nervous system regulation, helping shift the body out of the fight, flight or freeze response to a state of safety and calm (rest-and-digest). It is important to consult with a healthcare professional before starting any new therapeutic techniques.  

Autistic people can engage in body-based strategies to regulate their nervous systems, especially during or after a state of overwhelm. From stimming to mindfulness and therapeutic tools, these approaches offer concrete ways to restore balance and support nervous system regulation.

‍

Stimming for regulation

Stimming, short for self-stimulatory behavior—the repetitive use of movement, sound or objects— is especially common among autistic adults. Stimming is most often calming, not stimulating, to the autistic nervous system. Rather than self-stimulatory behavior, neuroscientist Dr. Emily Casanova refers to it as a “self-therapeutic” method for autistic people to reduce sympathetic arousal. 

‍

Stimming is just one example of calming the nervous system to help it return to balance.

‍

Sensory input for regulation

Beyond the most well-known senses—sight, taste, touch, smell and hearing—are lesser-known senses relevant to the autistic nervous system, which are:

• Proprioception (body position and movement)
• Vestibular (balance and spatial orientation) 
• Interoception (internal body signals)

‍

Each of these lesser-known senses can play a key role in regulating the autistic nervous system, especially in the context of sensory processing or stress recovery:

‍

Proprioceptive input gives the body a sense of deep pressure and grounding, which is often calming. It can help reduce overwhelm and improve body awareness. Proprioceptive input can include:

‍

• Pushing or pulling heavy objects
• Jumping or climbing
• Using a weighted blanket or object
• Squeezing a stress ball
• Doing yoga poses
• Chewing crunchy or chewy food

‍

Vestibular input can be both stimulating and calming. It must be personalized as responses to it vary, but it can help with attention, spatial awareness and emotional balance. Vestibular input can include:

‍

• Swinging
• Spinning or rolling
• Rocking in a chair or hammock
• Balance activities 

‍

Interoceptive awareness supports self-regulation through awareness of internal states like anxiety, fatigue or the need to move. Practicing interoception can include:

‍

• Mindfulness practices that focus on body sensations
• Emotion check-ins using body maps
• Breathing exercises while noticing your heartbeat
• Intentional breaks to check in with internal needs like hunger, thirst and temperature

‍

By engaging these lesser-known senses, autistic people can better recover from sensory overload and reduce the amount of time spent with a dysregulated nervous system.

‍

Mindfulness practices for nervous system regulation

Mindfulness practices are techniques that involve focusing your attention on the present moment without judgment. Mindfulness can include a variety of practices, such as awareness of the body, breath, thoughts or surroundings. Examples of mindfulness practices are:

‍

• Breathwork: Focusing on slow, intentional breathing 
• Body scans: Noticing sensations in different parts of your body
• Mindful movement: Practicing yoga, tai chi or walking meditation
• Observing: Noticing your thoughts and emotions without trying to change them
• Engaging senses: Noticing sounds, textures or smells around you

‍

Mindfulness is about being present in a way that feels safe and supportive to you. It slows down racing thoughts, reduces heart rate and reconnects you with your body and the environment. Additionally, mindfulness strengthens your ability to recognize overwhelm early.

‍

It’s helpful to pair a new mindfulness practice with something you already do, such as washing dishes (you can notice the temperature of water and scent of the soap) or during meals (paying attention to the texture and taste of your food). 

‍

Remember that mindfulness doesn’t have to be quiet or still. You can focus on the texture of a stim tool, watch the waves go by at the beach and notice the sounds or listen intently to the music you love.

‍

Breathing exercises to calm the nervous system

Deep breathing exercises directly activate the rest-and-digest (parasympathetic) part of the nervous system. This is because slow, intentional breathing signals to the brain and body that it’s safe to relax, gently shifting the balance away from the fight, flight or freeze state. This is largely due to stimulation of the vagus nerve, a communication superhighway of your sympathetic nervous system. 

‍

Here are some examples of a breathing exercise:

‍

• 4-6 breathing: Inhale for 4 seconds through your nose, exhale for 6 through your mouth
• Box breathing: Inhale, hold, exhale and hold, each for 4 seconds. You can visualize or trace a square to help you stay on track. 
• Anchor breathing: Choose a body sensation to focus on as you breathe slowly, such as lying down and placing your hands on your belly, and breathe into that spot.
• Humming exhale: Breathe in and out through your nose with a closed mouth. As you exhale, hum. The gentle vibration of humming also stimulates the vagus nerve

‍

These exercises can support self-regulation during overwhelm and can be done almost anywhere with minimal tools.

‍

Therapeutic techniques for nervous system regulation

There are many therapeutic techniques available for nervous system regulation, including: 

‍

• Somatic therapy focuses on body awareness and the mind-body connection, helping to recognize internal cues and get rid of stored stress. However, at this time there is only very limited scientific evidence at this time to support the effectiveness of somatic therapy.
• Occupational therapy (OT) with sensory integration focuses on developing strategies to regulate sensory input, sometimes using weighted items, movement breaks, sensory diets or environmental adaptations. Evidence is mixed as to whether this type of therapy provides broad benefits, though it has been shown to help with reaching some specific goals.
• Polyvagal-informed therapies focus on safety, connection and vagus nerve regulation using rhythmic breathing, sound vocalizations, humming and co-regulation tools. This is a developing therapy technique that does not yet have a strong evidence base for its effectiveness. 
• Mindfulness-based therapies help shift attention inward without judgment and slow down racing thoughts using practices like mindful breathing and body scanning. 
• Dialectical behavior therapy (DBT) skills focus on emotional regulation, distress tolerance and interpersonal effectiveness. There are also body-centered coping strategies.
• Eye movement desensitization and reprocessing (EMDR) is a trauma-focused therapy that focuses on processing and releasing distressing memories that may be at the root of chronic nervous system dysregulation. While there is research to support the effectiveness of EMDR, it is not clear from the data that EMDR provides any benefit beyond the element of exposure that is already a part of cognitive-behavioral therapy.

‍

Each of these therapeutic techniques comes with its own set of tools. For instance, DBT comes with a skill called TIPP. Each letter stands for a physical technique that helps shift your body out of flight, flight or freeze:

‍

• Temperate change: Splashing cold water on your face or holding a cold pack to stimulate your parasympathetic nervous system.
• Intense exercise: Using short bursts of movement to burn off stress hormones like adrenaline and high cortisol levels.
• Paced breathing: This type of breathwork, where you exhale longer than you inhale, activates your vagus nerve.
• Progressive muscle relaxation: This involves purposely tensing and releasing your muscle groups to release physical tension. 

‍

There are many therapeutic tools that can help bring a dysregulated nervous system back into balance. With options ranging from formal therapies to self-guided practices, it can be overwhelming to know where to start or how to choose the right approach.

Choosing the right approach starts with self-awareness. Ask yourself: What does dysregulation feel like in your body? Does it show up as racing thoughts, stomach issues or dissociation? What typically helps you feel grounded or safe? What kinds of sensory input do you seek out—or try to avoid? Understanding your unique profile can help narrow down which therapeutic approaches may be the most supportive for you.

‍

Next, identify your primary goals. Where does sensory dysregulation affect you the most? Do you want to reduce overwhelm, improve sleep or recover from autistic burnout? Also, consider your sensory and communication preferences. Do you need movement or stillness? Are you more comfortable with solo or guided practices? Do you prefer highly structured approaches or open-ended ones?

‍

Look for practitioners trained in neurodiversity-affirming approaches—those who prioritize collaboration over correction. Rather than focusing on changing your autistic traits (masking), these professionals work with you to co-create a plan that honors your needs and supports your well-being. It is also important to consider the evidence base behind a therapeutic approach. Some approaches are new and have less research to back up their potential effectiveness.

‍

Finally, try the tools, reflect and adjust your approach as needed. It’s okay to experiment. After trying a tool or practice, ask yourself: Did you feel a shift in how your body or mind felt? Was it accessible, or did it feel overwhelming? Would you want to do it again? If something doesn’t feel right, that’s valid. There are always other options to try.

‍

You can also mix and match tools to fit your needs. For instance, you might combine nature time with sensory strategies or combine stimming with breathwork. Your regulation toolkit should be personalized and built around what works best for you.

In addition to learning how to regulate your nervous system, it’s helpful to gain a deeper understanding of how it works. 

‍

The nervous system is a network of connections that carries messages between your brain and the rest of your body. Your central nervous system (CNS) is made of your brain and spinal cord, and your peripheral nervous system consists of all the nerves that branch out from the brain and spinal cord and connect the rest of the body, including your organs, muscles and skin. 

‍

A key part of the peripheral system, the autonomic nervous system (ANS), regulates automatic bodily functions. It serves as your internal wiring for functions like heart rate, blood pressure, respiration, digestion, sweating, pupil dilation and certain immune responses like asthma attacks. It has three divisions:

‍

• Sympathetic nervous system (SNS): Often referred to as the fight, flight or freeze system, it prepares the body for a stress response by increasing heart rate, dilating airways and pausing digestion.
• Parasympathetic nervous system (PNS): Otherwise known as the rest-and-digest system, it conserves energy by slowing down the heart rate, stimulating digestion and promoting relaxation.
• Enteric nervous system (ENS): This is often referred to as the second brain. It’s the network of neurons in the walls of the gastrointestinal system that regulates digestive processes.

‍

Nervous system dysregulation happens when different parts of the system become out of balance. A common example is a panic attack, where the sympathetic nervous system (SNS) triggers intense physical symptoms, like a racing heart, shortness of breath, dizziness and a sense of impending doom—even when there's no actual threat.

‍

This imbalance occurs between the body's fight-or-flight response and its rest-and-digest state, both of which are controlled by the ANS. As one system ramps up, the other naturally slows down, but when they fail to balance, dysregulation can occur.

‍

Overall, research suggests that autistic people tend to have a higher activation of the fight, flight or freeze system and a lower activation of the rest-and-digest system, though this varies across individuals

‍

We can see this dysregulation in autistic people’s higher than average resting heart rate, respiration rate, and pupil sizes. Plus, the dysregulation is evident in certain sleep stages—which may explain why autistic people often experience less restful sleep. Sympathetic nervous system hyperarousal is also observed in autistic children during interactions with peers, though some research suggests this may decrease when animals are involved, such as with animal-assisted therapy.

‍

Additionally, autistic individuals typically show lower activation of the balancing rest-and-digest (parasympathetic nervous system), which is most noticeable in the morning hours and may explain the need for a gentle morning routine to feel grounded. The baseline of lower parasympathetic arousal is also linked to increased anxiety and gastrointestinal issues. Many other signs and co-occurring conditions are associated with nervous system dysregulation in autistic individuals.

Dysregulation describes the nervous system overreacting (hyperarousal), underreacting (hypoarousal), or failing to coordinate its responses properly. Common signs of dysregulation include:

‍

• Lightheadedness or fainting
• Rapid heart rate (especially when standing)
• Blood pressure fluctuations
• Digestive problems (e.g., nausea, constipation)
• Fatigue
• Brain fog
• Sweating abnormalities
• Temperature regulation issues

‍

Additionally, many conditions that often co-occur with autism involve nervous system dysregulation, such as:

‍

• Postural orthostatic tachycardia syndrome (POTS): Rapid heartbeat upon standing
• Orthostatic hypotension: Drop in blood pressure upon standing
• Thermoregulatory dysfunction: Difficulty regulating body temperature
• Gastrointestinal dysmotility (enteric dysautonomia): Abnormal movement of food and waste through the digestive system

‍

A dysregulated nervous system can have many consequences, but the good news is that the two branches of the autonomic nervous system work in balance. When one ramps up, the other can help bring it down. That means we actually have some power and control in helping our system return to a more regulated and balanced state. 

If you’ve ever felt like your body was on high alert for no clear reason, it could be your nervous system asking for support. Regulation doesn’t have to look the same for everyone, and you deserve tools that work with your body, not against it. 

‍

Finding the right mental health support that understands autistic neurology can be a challenge. At our neurodiversity-affirming practice, therapy isn’t about changing who you are—it’s about helping you thrive as your authentic self. There are compassionate, neurodiversity-affirming therapists available to help you explore what regulation looks and feels like for you. We’ll help you identify your unique signs of dysregulation, experiment with tools and build a toolkit that’s tailored to your needs so you can thrive.