Dive Response to Regulate Emotions

Using the Dive Response to Regulate Emotions

Have you ever splashed water on your face to settle your nerves? That instinctive action taps into the Dive Response. When you put your face into water, it triggers this natural reflex, helping your body reset and manage your emotions.

What is the Dive Response?

The Dive Response, also called the mammalian dive reflex, is an automatic physiological reaction that happens when your face contacts water. It involves a set of autonomic nervous system responses aimed at conserving oxygen and keeping your vital organs safe during submersion. Although it’s well-known in diving mammals and human breath-holding, recent research indicates it might also be a powerful tool for emotional regulation.

Understanding the Dive Response

This reflex brings about three main changes in your body:

Bradycardia – your heart slows down
Peripheral vasoconstriction – blood vessels in your extremities tighten
Apnea – a pause in breathing

These reactions work together to save oxygen for organs like your brain and heart. When water touches your face, it activates the trigeminal nerve, which sends signals to your brainstem to automatically kick in these responses.

The Connection Between the Dive Response and Emotions

Studies show that activating the dive response can influence your emotional state in multiple ways:

Reducing Stress and Anxiety:
The calming effects of slowing your heart and controlling your breath mimic meditation. Using controlled breath-holding exercises can help you feel more relaxed, lowering stress hormones like cortisol.
Balancing Your Nervous System:
The dive reflex stimulates your parasympathetic nervous system, the part that promotes rest and recovery. Regular practice, like underwater breathing (meaning breath-holding, free diving, or specific breathing techniques) or face immersion, can build emotional resilience and help manage mood swings.
Boosting Focus and Mindfulness:
The intense concentration required during breath-holding can create a meditative state. This heightened awareness can break negative thought cycles, supporting emotional stability.

Therapeutic Possibilities

More and more, professionals are exploring how to use the dive response for emotional health. Techniques such as static apnea or simply immersing your face in water are being looked at as safe, non-invasive ways to ease anxiety, PTSD, and mood issues. These methods harness your body’s natural responses to cultivate calm and emotional balance.

In Summary

The mammalian dive reflex isn’t just a survival tool for underwater adventures, it is a promising method for emotional regulation, helping reduce stress, clear your mind, and build resilience. As science advances, incorporating dive response techniques into mindfulness and therapy could become a valuable part of emotional wellness strategies.

This blog was collated from internet sources for information by a counsellor in Fleet, Hampshire – Caroline at Caroline Ellison Counselling – this is my experience and these are my opinions. Carpe Diem.

Grief 3 months after a Traumatic Death

Three months after a traumatic death, grief can be particularly intense and prolonged, potentially leading to complicated grief or prolonged grief disorder. Symptoms like intense sorrow, difficulty accepting the death, and difficulty enjoying life may persist or worsen, requiring support and professional intervention if they don’t improve.

Complicated Grief:

This occurs when grief symptoms persist or worsen beyond the initial stages, hindering the healing process. It can manifest as intense pain, difficulty accepting the loss, and a persistent focus on the deceased.

Prolonged Grief Disorder:

This is a formal diagnosis characterized by persistent and intense grief symptoms that interfere with daily life, including difficulty accepting the death, marked sense of disbelief, and avoidance of reminders of the deceased.

Signs and Symptoms:

Beyond intense sorrow, individuals experiencing trauma-related grief may also experience:

- Difficulty accepting the death
- Persistent longing for the deceased
- Numbness or detachment
- Bitterness or anger
- Feeling life holds no meaning
- Lack of trust in others
- Inability to enjoy life
- Physical symptoms like fatigue, changes in sleep or appetite

Factors Influencing Grief:

Traumatic deaths, like those involving violence or sudden accidents, can intensify grief, making it more challenging to cope. Additionally, factors like social support, cultural background, and pre-existing mental health conditions can also impact the grieving process.

Seeking Support:

It’s crucial to seek professional help if grief symptoms persist or worsen, or if they interfere with daily life. Therapists can provide support and guidance in navigating the grieving process, including techniques for managing intense emotions and developing coping strategies.

I am a Specialist Bereavement and Grief Counsellor in Fleet, Hampshire working in person and online counselling and offer a safe, supportive space for clients experiencing grief and loss through bereavement.

Contact me to book an initial session and I will support you through this difficult time.

For additional links please visit this page https://www.carolineellisoncounselling.co.uk/grief-counsellor/ to find a comprehensive list of charities who may be able to support you.

Collated by your local counsellor in Fleet, Caroline at Caroline Ellison Counselling.

Being a Counsellor

Before I was a counsellor I had a career as a photographer. Through the lens of a camera I would seek a person’s external beauty and take a photograph with the best light and angle. Portrait and Wedding photography was my trade Continue reading “Being a Counsellor”