Why does this work?
Every intervention has a scientific basis. Here are the details.
Overload
Extended exhale activates the parasympathetic nervous system through the vagus nerve.
Your nervous system switches from alarm mode to rest.
Porges, S.W. (2011). The Polyvagal Theory. Norton.
Gerritsen & Band (2018). Breath of Life. Frontiers in Human Neuroscience.
Söderlund et al. (2007). Listen to the noise. JCPP.
Freeze
Isometric muscle contraction provides proprioceptive input and increases central arousal.
Your body wakes up your brain. Willpower not required.
Blanche & Schaaf (2001). Proprioception: A cornerstone.
Ratey & Hagerman (2008). Spark. Little, Brown.
Meichenbaum (1977). Cognitive-Behavior Modification. Plenum.
RSD
Affect labeling and self-compassion reduce amygdala activity.
Naming the feeling takes some of its weight away.
Lieberman et al. (2007). Putting Feelings into Words. Psychological Science.
Neff (2003). Self-Compassion. Self and Identity.
Hayes et al. (2006). Acceptance and Commitment Therapy.
Restless
Heavy work provides proprioceptive input that regulates the autonomic nervous system.
Your body needs the physical input first. Then it can settle.
Ayres (1972). Sensory Integration and Learning Disorders.
Williams & Shellenberger (1996). How Does Your Engine Run?
Wilbarger (1995). The Sensory Diet.
Brain Fog
Cold stimuli and joint compression activate the sympathetic nervous system and increase noradrenaline.
Cold and pressure send a wake-up signal to your brain.
Šrámek et al. (2000). Human physiological responses to cold. EJAP.
Khurana et al. (2006). The cold face test. Clinical Autonomic Research.
Shapiro (2001). EMDR. Guilford Press.
References
Ayres (1972). Sensory Integration and Learning Disorders.
Blanche & Schaaf (2001). Proprioception: A cornerstone.
Gerritsen & Band (2018). Breath of Life. Frontiers in Human Neuroscience.
Hayes et al. (2006). Acceptance and Commitment Therapy.
Khurana et al. (2006). The cold face test. Clinical Autonomic Research.
Lieberman et al. (2007). Putting Feelings into Words. Psychological Science.
Meichenbaum (1977). Cognitive-Behavior Modification. Plenum.
Neff (2003). Self-Compassion. Self and Identity.
Porges, S.W. (2011). The Polyvagal Theory. Norton.
Ratey & Hagerman (2008). Spark. Little, Brown.
Shapiro (2001). EMDR. Guilford Press.
Söderlund et al. (2007). Listen to the noise. JCPP.
Wilbarger (1995). The Sensory Diet.
Williams & Shellenberger (1996). How Does Your Engine Run?
Šrámek et al. (2000). Human physiological responses to cold. EJAP.