The Wisdom of the Body: How Your Nervous System Naturally Moves Toward Healing
The Wisdom of the Body
Our bodies are constantly communicating with us. By slowing down long enough to listen, we can work with it to increase regulation.
Watching a Monkey at the Zoo
My family and I recently spent the afternoon at our little local zoo while my daughter and grandchildren were visiting. I have always loved spending time watching animals. There’s something fascinating about observing their behaviors and being reminded that humans are animals too, sharing many of the same fundamental needs.
Like every other living creature, we need food, water, shelter, connection with others, mental stimulation, movement, rest, and perhaps most importantly, a sense of safety.
I’ve always been especially drawn to the primates. Their facial expressions, social interactions, curiosity, and playfulness often feel strikingly familiar. Sometimes it feels like looking into a mirror of our own humanity.
As we stood watching a pair of monkeys, one quietly caught my attention.
It wasn’t climbing or playing. Instead, it sat still for about a minute, gently tapping its chest with its fingertips in a slow, rhythmic pattern before moving on.
I couldn’t stop watching!
Immediately my mind went to Emotional Freedom Technique (EFT)—often called tapping. (Learn more about this technique below)
Of course, I have no way of knowing why that monkey was making those movements. But watching it reminded me that our bodies are constantly working to maintain balance and, when the conditions are supportive, naturally move toward healing and regulation.
And here it was seemingly being played out right in front of me in the animal world too.
It made me wonder how many of the things we do every day—often without even thinking about them—are actually our body’s way of helping us regulate, recover, and return to balance.
Your Body Has Been Speaking All Along
The more I learn about the nervous system, the more I am amazed with just how brilliant our bodies are!
Our bodies are often trying to help us long before our minds understand what’s happening.
Think about some of the things we naturally do throughout the day:
- We let out a deep sigh after a stressful conversation.
- We yawn when we’re tired or overwhelmed.
- We stretch after sitting for too long.
- We instinctively rock a crying baby.
- We sway while standing.
- We hum while washing dishes or driving home.
- We bounce a leg or twirl our hair when we’re nervous.
- We reach for a comforting hug when we’re hurting.
Many of these behaviors happen without conscious thought.
Rather than seeing them as strange or meaningless habits, what if we became curious about what the body is trying to do for us?
Every moment of every day, the body is quietly scanning, adjusting, compensating, repairing, protecting, and gently inviting us back toward balance.
How the Body Naturally Moves Toward Balance
One of the most remarkable things about the human body is that it isn’t simply reacting to stress—it is also continually working to recover from it.
When we experience a stressful event, our sympathetic nervous system prepares us for survival. Our heart rate increases, muscles tighten, breathing changes, and stress hormones like adrenaline and cortisol help us respond to a perceived threat.
This response is incredibly adaptive when we truly need it.
But once the danger has passed, the body doesn’t want to stay in that heightened state.
Its natural tendency is to return toward balance.
Researchers and clinicians who study the nervous system, trauma, and somatic psychology have observed that the body often begins this process through small, seemingly ordinary movements and sensations. Many of these happen automatically, without conscious thought.
Here are some of the ways our nervous system attempts to settle, reorganize, and restore a sense of safety.
A Deep Sigh or Yawn
Have you ever noticed yourself taking a long sigh after a difficult conversation?
Or yawning repeatedly after a stressful day?
These aren’t always signs that you’re tired.
Many clinicians view sighing and yawning as signs that the nervous system is beginning to shift out of a heightened state. The movement of the jaw, throat, and diaphragm may help stimulate pathways associated with the vagus nerve, supporting relaxation and slowing the body’s stress response.
Rocking and Swaying
If you’ve ever had a fussy baby or observed a parent with one you may notice that almost without thinking, they begin to rock.
Gentle rhythmic movement stimulates the vestibular system—our sense of balance and movement—which has long been recognized as playing an important role in calming and organizing the nervous system.
Perhaps that’s why many of us instinctively sway while standing, rock in a chair, or enjoy being gently rocked in a hammock.
Humming and Singing
One of my favorite examples is humming.
Research suggests that humming creates gentle vibrations in the throat that stimulate branches of the vagus nerve, a key nerve involved in helping regulate the body’s stress response. It also naturally lengthens the exhale, which encourages the nervous system to shift toward a calmer state.
Many people hum without even realizing they’re doing it—while washing dishes, gardening, driving, or rocking a child. What may seem like a simple habit could actually be one of the body’s many ways of finding its way back toward regulation.
Read my full article: Why Humming Helps Calm the Body here.
Cricketing
This feels a little embarassing to share, but for as long as I can remember, I’ve had one little bedtime habit.
As I’m falling asleep, I often find myself gently rubbing my feet together.
I never really thought much about it until curiosity got the better of me and I decided to look it up.
I had to laugh. It turns out this behavior is common enough to have its own nickname: cricketing.
Researchers are still learning exactly why people do it, but many believe the gentle, repetitive movement provides comforting sensory input that may help the nervous system settle before sleep.
Others suggest that the rhythmic motion simply helps bring awareness back into the body, creating a soothing transition into rest.
Trembling and Shaking
When we experience something scary or threatening, the body sometimes naturally begins to tremble or shake. This can happen after an accident, a natural disaster, a confrontation or fight with someone, or even feeling nervous about having to perform.
I remember giving presentations during my undergraduate years. Standing in front of the class, I could feel my legs and hands trembling so much I was sure everyone could see it.
At the time, I was embarrassed. I wanted my body to stop.
Looking back, I no longer see those trembling hands as my body betraying me. I see them as a very human response to a nervous system that had become highly activated. Researchers understand trembling as one of the ways the body may begin settling after intense activation, while somatic approaches view these movements as part of the body’s natural attempts to return toward regulation.
Peter Levine describes how many animals naturally tremble after surviving a threat before returning to their normal activities. He suggests that humans also possess this capacity, although we often suppress these impulses because of embarrassment, social expectations, or simply not understanding what they are.
Of course, these behaviors don’t always have a single explanation. Sometimes a yawn simply means you’re tired. Sometimes your foot bounces because you’re impatient. Human behavior is wonderfully complex. The invitation isn’t to overanalyze every movement. It’s simply to become more curious about the messages our bodies may be sending rather than dismissing them altogether.
Perhaps the greatest shift is learning to replace judgment with curiosity.
Instead of asking,
“What’s wrong with me?”
we begin asking,
“What might my body be trying to tell me?”
What Is EFT Tapping?
This brings me back to the monkey at the zoo.
Watching those rhythmic movements reminded me of the Emotional Freedom Technique (EFT), commonly known as tapping.
Unlike many of the instinctive behaviors we’ve talked about, EFT is an intentional practice that combines gentle tapping on specific acupressure points with mindful awareness of what you’re experiencing emotionally and physically.
During an EFT practice, you acknowledge what you’re feeling while gently tapping on a sequence of points located primarily on the face and upper body.
It may feel a little different or silly at first. I remember feeling a little silly the first time I practiced it during grad school.
But over the past couple of decades, researchers have studied EFT extensively, and the findings are surprisingly encouraging.
What the Research Says
While researchers continue learning exactly how EFT works, several high-quality studies suggest it can be a valuable tool for supporting emotional regulation and reducing stress.
Supporting the Nervous System
One proposed explanation is that stimulating specific acupressure points while focusing on an emotional experience may send calming signals through the nervous system, helping reduce activation of the brain’s threat response. Rather than remaining stuck in a heightened fight-or-flight state, the body appears better able to shift toward a calmer, more regulated state.
Lowering Stress Hormones
One randomized controlled trial found that a single hour-long EFT session significantly reduced salivary cortisol—the body’s primary stress hormone—while participants also reported improvements in emotional distress.
Because chronic stress affects nearly every system of the body, lowering stress hormones may support clearer thinking, better sleep, improved immune function, and overall well-being.
Helping with Anxiety, Trauma, and Emotional Distress
Research has found EFT may help reduce symptoms associated with anxiety, depression, phobias, cravings, and post-traumatic stress.
In fact, a recent systematic review and meta-analysis found that EFT produced large improvements for individuals with PTSD, with outcomes comparable to Cognitive Behavioral Therapy (CBT) in many studies.
While EFT is not a replacement for working with a qualified mental health professional when needed, it can be a valuable complementary tool for many people.
Supporting Physical Health
Researchers have also documented improvements in several physiological markers, including resting heart rate, blood pressure, and certain immune system markers following EFT interventions.
Taken together, these findings highlight the connection between mind and body.
A Gentle Practice You Can Try
One of the things I appreciate most about EFT is its simplicity.
It requires no special equipment and only a few minutes of your time.
You can practice at home, during a work break, in your car before walking into a stressful meeting, or anytime you notice your body asking for a little extra support.
If this practice is new to you, remember there is no “perfect” way to do it.
Simply approach it with curiosity.
Step 1: Find a Quiet Space
Sit somewhere comfortable where you can relax for a few minutes without interruption.
Take a slow breath in through your nose.
Allow your exhale to be just a little longer than your inhale.
Repeat this a few times, allowing your body to begin settling.
Step 2: Connect with the Body
Begin to shift your focus inward to the body.
Ask yourself:
- What emotion am I experiencing?
- What sensations do I notice in my body?
- Where am I holding tension?
Without judgment, rate the intensity of what you’re experiencing on a scale of 1 to 10, with 10 being the most intense.
Step 3: Choose a Compassionate Statement or Mantra
Next, choose a phrase that acknowledges your experience while offering yourself kindness and support.
For example:
- “Even though I’m feeling stressed, I fully accept myself.”
- “It’s okay that I feel this way.”
- “This is what’s happening for me right now”.
- “I can be here for myself.”
- “I am safe.”
- “I am whole.”
- “I inhale peace and exhale what no longer serves me.”
- “It’s okay to let go.”
Explore creating your own statement that feels meaningful for you in this moment.
Step 4: Begin the Tapping Sequence
Using two or three fingertips, gently tap each point 10-15 times while repeating either your chosen affirmation or a simple reminder phrase such as:
“This is stress.”
“This is anxiety.”
“This is sadness.”
The tapping points are:
- Karate Chop point on hand
- Inner Eyebrow by the bridge of the nose
- Outer Eyebrow/Side of the eyes
- Under the eyes
- Under the nose
- Chin below the lip
- Collarbone
- Under the arm below the armpit
- Top of the head
Step 5: Pause and Recheck
When you’ve completed one round, take another slow breath.
Notice how your body feels now.
Rate the intensity again from 1 to 10.
If it still feels high, simply repeat another round.
Sometimes even a small shift is meaningful.
Continue practicing rounds until you reach a level you are comfortable with.
Learning to Listen
Watching that monkey at the zoo reminded me that part of healing is learning to slow down long enough to listen to the innate wisdom of the body.
To become curious.
To begin noticing what our bodies have been trying to communicate all along.
Whether it’s a deep sigh…
a yawn…
humming…
stretching…
rubbing your feet together before bed…
rocking a baby…
or intentionally practicing EFT…
each becomes an invitation to listen a little more closely.
Our bodies are remarkably intelligent.
They are constantly working to protect us, adapt, and guide us back toward balance.
The more we learn to work with our body instead of against it, the more we create the conditions where healing can naturally unfold.
Perhaps that’s one of the greatest invitations of all:
To trust that our bodies carry more wisdom than we often realize.
And perhaps healing begins not by teaching the body something new, but by learning to trust the wisdom it has carried within it all along.
Before You Go…
The next time you notice yourself…
✓ Taking a deep sigh
✓ Stretching
✓ Humming
✓ Rocking
✓ Shaking your leg
✓ Rubbing your hands together
✓ Wanting to walk
Pause for a moment.
Instead of asking,
“Why am I doing this?”
try asking,
“What might my body need right now?”
You don’t have to force an answer.
Just becoming curious is a beautiful place to begin.
Stay Connected
Thank you for spending this time with me.
I hope this article leaves you with a little more curiosity, a little more compassion, and a deeper appreciation for the remarkable wisdom your body carries.
If you’d like more reflections like this, along with practical tools, guided meditations, nourishing recipes, and gentle encouragement delivered to your inbox, I’d love to invite you to join our Full Cup Community.
Together, we’re learning how to care for our minds, bodies, and souls with greater intention—one small step at a time.
References
Alberini, C. M. (Ed.). (2013). Memory reconsolidation. Elsevier Academic Press.
Berceli, D., Salmon, M., Bonifas, R., & Ndefo, N. (2014). Effects of self-induced unclassified therapeutic tremors on quality of life among non-professional caregivers: A pilot study. Global Advances in Health and Medicine, 3(5), 45–48.
Church, D., Yount, G., & Brooks, A. J. (2012). The effect of Emotional Freedom Techniques on stress biochemistry: A randomized controlled trial. The Journal of Nervous and Mental Disease, 200(10), 891–896.
Clond, M. (2016). Emotional Freedom Techniques for anxiety: A systematic review with meta-analysis. The Journal of Nervous and Mental Disease, 204(5), 388–395.
Ecker, B. (2020). How the science of memory reconsolidation advances the effectiveness and unification of psychotherapy. Clinical Social Work Journal, 48(3), 287–300.
Khoury, R., & Rached, G. (2021). Self-healing: A concept for musculoskeletal body pain. Journal of Functional Morphology and Kinesiology, 6(3), Article 67.
Lee, J. L. C., Nader, K., & Schiller, D. (2017). An update on memory reconsolidation. Trends in Cognitive Sciences, 21(7), 531–545.
Payne, P., Levine, P. A., & Crane-Godreau, M. A. (2015). Somatic experiencing: Using interoception and proprioception as core mechanisms of trauma healing. Frontiers in Psychology, 6, Article 93.
Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.
Porges, S. W. (2022). Polyvagal theory: A biobehavioral sense of safety. Frontiers in Integrative Neuroscience, 16, Article 871225.
Stapleton, P., Bannatyne, A. J., Urzi, K. C., Porter, B., & Sheldon, T. (2023). Emotional Freedom Techniques for post-traumatic stress disorder: A systematic review and meta-analysis. Psychological Trauma: Theory, Research, Practice, and Policy.
Additional Resources
Cleveland Clinic. (2024, July 22). What happens during the fight-or-flight response? https://health.clevelandclinic.org/what-happens-to-your-body-during-the-fight-or-flight-response
University of Florida Health – Fixel Institute for Neurological Diseases. (2025, October 31). The science behind the scare: Why we shake in fear. https://fixel.ufhealth.org/2025/10/31/the-science-behind-the-scare-why-we-shake-in-fear/
Further Reading
Interested in learning more?
The books below have significantly influenced my understanding of nervous system regulation, trauma recovery, emotions, and the body’s remarkable capacity for healing. If you’d like to explore these topics more deeply, you can find these books—and many other trusted resources—on my Recommended Books & Resources page.
- Waking the Tiger
- In an Unspoken Voice
- The Polyvagal Theory
- Polyvagal Practices
- The Body Keeps the Score
- The Language of Emotions
Affiliate Disclosure: Some of the links above are Amazon affiliate links. As an Amazon Associate, I may earn a small commission from qualifying purchases at no additional cost to you. Thank you for supporting A Full Cup Life.