The limbic system is your brain’s emotional control center, managing emotions, memory, motivation, and survival instincts. It helps you feel, remember, and respond to situations.
What Happens If It’s Dysregulated?
When the limbic system isn’t balanced, it can lead to emotional, cognitive, and physical issues:
- Mood swings, anxiety, depression, and anger issues
- Forgetfulness, brain fog, and trouble focusing
- Chronic stress, poor sleep, and a weakened immune system
- Digestive problems linked to prolonged stress
Over time, chronic limbic system dysregulation can contribute to long-term health issues. When the body stays in a heightened stress response, it releases excess cortisol and inflammation, which can lead to autoimmune disorders, chronic pain, gut imbalances, and even cardiovascular problems. The constant strain on the nervous system disrupts healing and makes it harder for the body to recover from illness.
To restore balance, experts recommend various strategies to regulate the limbic system. Here are some effective ways to support your brain and body according to medical and mental health professionals.
See Related: Is There a Correlation Between Chronic Illness and CPTSD?
Here’s what 17 thought leaders recommend for regulating the limbic system:
- Diaphragmatic Breathing to Calm Anxiety
- 5-4-3-2-1 Grounding for Stress Relief
- Safe and Sound Protocol for Relaxation
- Rhythmic Movement for Emotional Balance
- Brainspotting to Release Emotional Pain
- EMDR Therapy for Trauma Processing
- EMDR for Postnatal Anxiety
- Somatic Resourcing to Connect with Body Sensations
- Brainspotting for Trauma and Anxiety
- ACT Therapy for Cultural Adjustment Anxiety
- EMDR to Reprocess Distressing Memories
- Peer Support Groups for Emotional Stability
- HeartMath Techniques for Anxiety Reduction
- Cyclic Sighing to Reduce Stress
- Pranayama for Emotional Regulation
- 4-7-8 Breathing for Stress Relief
- EAP (Employee Assistance Program) for Mental Health Support
Practice Diaphragmatic Breathing to Calm Anxiety
Psychotherapist, Kristie Tse shares, “One effective way to regulate the limbic system is through deep, diaphragmatic breathing, which I often teach my patients during our sessions. It might sound simple, but this practice has profound effects on calming the nervous system. When we take slow, intentional breaths, with the exhale being longer than the inhale, it activates the parasympathetic nervous system, which is responsible for the “rest and digest” state. This directly helps to counteract the heightened arousal and fight-or-flight response driven by the limbic system.
I’ve worked with individuals experiencing intense anxiety, where their limbic system feels perpetually on high alert. Teaching them to practice diaphragmatic breathing is often a turning point. One patient, for example, struggled with panic attacks triggered by certain social situations. By consistently incorporating deep breathing techniques starting with just 5-10 minutes a day, they gradually gained better control over their emotional and physical responses. Over time, not only did their panic attacks decrease in frequency, but they also reported feeling more grounded and in control in their daily life.
What I emphasize to everyone is that regulating the limbic system is a skill that requires practice and patience. The beautiful part about diaphragmatic breathing is that it’s free, accessible, and something you can carry with you wherever you go.
Kristie Tse, Psychotherapist | Mental Health Expert | Founder, Uncover Mental Health Counseling
Use 5-4-3-2-1 Grounding for Stress Relief
According to Psychotherapist & Consultant Malka Shaw, “The 5-4-3-2-1 grounding technique helps regulate the limbic system by shifting focus to the present moment. It engages the senses—sight, touch, sound, smell, and taste—to send calming signals to the brain. This interrupts the amygdala’s alarm and re-engages the prefrontal cortex, which controls reasoning.”
Highlighted Example
“One of my patients, David, had PTSD from a car accident. Loud noises triggered panic attacks, making driving terrifying. One day, another car braked suddenly, and his amygdala went into overdrive. But instead of spiraling, he used 5-4-3-2-1 grounding.
By the time he finished, his breathing slowed, and his panic faded. With practice, grounding trains the brain to regulate stress, helping the amygdala learn that not every trigger is a threat. Over time, this builds resilience and emotional stability.”
Malka Shaw, Psychotherapist & Consultant, Private Practice
Try Safe and Sound Protocol for Relaxation
Licensed Professional Counselor, Anne Marie White states, “one effective method I’ve employed to regulate the limbic system is the Safe and Sound Protocol (SSP). Developed by Dr. Stephen Porges, this approach uses specially processed music to stimulate the parasympathetic branch of the vagus nerve, promoting relaxation and social engagement. Specific frequencies and rhythms help clients manage stress and improve emotional regulation.
I’ve seen remarkable outcomes using SSP with clients, particularly in one case involving a teenager struggling with social anxiety. After several sessions focusing on SSP, the client’s ability to engage socially improved, and anxiety symptoms decreased significantly. This made school environments more manageable and fostered healthier peer interactions.
In practice, clients engage with the SSP sessions accompanied by supportive sensory activities and breathing exercises, which improves the therapeutic impact. By targeting the vagus nerve, the SSP offers individuals a pathway to regain control over their emotional responses, facilitating a more balanced state and reducing limbic system overactivity.”
Anne Marie White, Licensed Professional Counselor, Dream Big Counseling and Wellness
Engage in Rhythmic Movement for Emotional Balance
Therapist Coach, Kym Tolson shares, “One powerful way to regulate the limbic system is through rhythmic movement, such as dancing or using a rebounder. In my experience, engaging in rhythmic physical activity helps clients tap into the body’s natural rhythm, aligning the neural circuits in the limbic system and promoting a sense of calm and emotional equilibrium. I’ve found that this technique is especially beneficial for those struggling with anxiety or stress, as the repetitive motion acts as a meditative practice, soothing the overactive emotional responses controlled by the limbic system.”
Highlighted Example
For instance, during the COVID lockdowns, I integrated rhythmic movement into my self-care routine and encouraged my fellow therapists to do the same. Many reported back that not only did they feel more grounded, but their emotional resilience increased, allowing them to better handle the demands of their practices. The combination of physical exercise and rhythmic flow creates an engaging mental focus, reducing emotional distress and enhancing overall psychological well-being.
I also emphasize the importance of finding a rhythm or movement that resonates personally with each individual. For example, one therapist friend found that practicing rhythmic drumming improved her emotional regulation, as it mirrored her heartbeat and provided a grounding experience. By engaging in regular rhythmic activities, you can effectively calm your emotional brain, allowing for improved stress management and a healthier emotional state.
Kym Tolson, Therapist Coach, The Traveling Therapist
Utilize Brainspotting to Release Emotional Pain
Licensed Marriage and Family Therapist, Audrey Schoen shares, “In my experience as a licensed Marriage and Family Therapist, one powerful way to regulate the limbic system is through Brainspotting. This technique, which I use frequently, helps clients process and release stored emotional pain by locating points in their visual field that correlate with certain traumas or emotional experiences. Brainspotting accesses the deeper parts of the brain, including the limbic system, and facilitates profound healing.
Highlighted Example
I recall working with a young entrepreneur dealing with severe anxiety, likely stemming from the pressures of maintaining a startup. Through Brainspotting, we were able to identify underlying emotional triggers stored in the limbic system, enabling him to release these distressing emotions. Post-sessions, he expressed a significant reduction in anxiety and an increase in mental clarity and resilience.
Implementing mindfulness exercises during therapy further supports emotional regulation. By incorporating techniques like focused breathing and body scans, clients can manage their emotional responses, enhancing awareness and control over limbic reactions. Mindfulness has shown remarkable results, especially in reducing symptoms of ADHD, allowing clients to develop better coping strategies and achieve lasting emotional stability.
Audrey Schoen, Licensed Marriage and Family Therapist, Audrey Schoen, LMFT
Implement EMDR Therapy for Trauma Processing
Psychotherapist, Linda Kocieniewski starts with, “One effective way to regulate the limbic system is through Eye Movement Desensitization and Reprocessing (EMDR) therapy. As a certified EMDR therapist, I’ve seen profound results in modulating emotional responses related to trauma.
For example, in a case involving a client with severe childhood trauma, EMDR helped reduce the overactive stress response by reprocessing distressing memories.
During EMDR, we often use bilateral stimulation, such as eye movements, to facilitate the brain’s natural processing mechanisms. This not only helps in desensitizing traumatic memories but also aids in restoring balance to the nervous system. In my practice, clients frequently report experiencing a reduction in anxiety symptoms and an improvement in emotional regulation.
Another client, who faced performance anxiety, benefited greatly from EMDR’s ability to target specific anxieties, unburdening them of past experiences affecting their present performance. The positive shift in their emotional and physiological responses speaks to EMDR’s power in fostering resilience, illustrating how scientific techniques can actively mediate limbic system activity.
Linda Kocieniewski, Psychotherapist, Linda Kocieniewski Therapy
Use EMDR for Postnatal Anxiety
Clinical Psychologist & Director, Dr. Rosanna Gilderthorp expands on EMDR and its applications in perinatal mental health. She shares, “I’ve seen EMDR facilitate significant emotional and psychological healing. It works by targeting distressing memories that are stored in the limbic system, allowing the brain to process and integrate them more adaptively.”
Highlighted Example
In one case, I worked with a new mother experiencing severe postnatal anxiety linked to a traumatic birth. Through EMDR, we targeted the specific memory of her delivery, and she reported a noticeable decrease in her anxiety levels after several sessions. This client was able to process her trauma, which in turn improved her overall mental health and her ability to connect with her newborn.
By using bilateral stimulation, EMDR helps clients find new insights and reduce the emotional charge around distressing memories, fostering a sense of control and empowerment. This method is particularly beneficial for perinatal clients, as it supports emotional regulation and builds resilience during challenging transitions.
Dr. Rosanna Gilderthorp, Clinical Psychologist & Director, Know Your Mind Consulting
Connect with Body Sensations Through Somatic Resourcing
Maya Weir, Founder of ThrivingCalifornia shares, “One effective way to regulate the limbic system is through somatic resourcing, which connects individuals with their body sensations for healing. As a therapist, I’ve witnessed how somatic resourcing helps new parents process birth trauma by increasing body awareness and reducing stress.”
Highlighted Example
“In my practice, a mother experienced significant anxiety and difficulty bonding with her newborn due to a traumatic birth. Through somatic exercises like deep breathing and grounding, she gradually reconnected with her body’s sensations, alleviating stress and allowing her to engage more positively with her baby. This approach empowered her to regain control and emotional resilience.
By focusing on the body’s responses, somatic resourcing not only calms the limbic system but also helps resolve trauma stored in the body. I’ve seen it foster emotional regulation in parents, enabling them to navigate the challenges of parenthood with increased confidence and better emotional balance.”
Maya Weir, Founder, ThrivingCalifornia
Apply Brainspotting for Trauma and Anxiety
Owner of Light Within Counseling, Kelsey Thompson, LMFT shares, “One effective way to regulate the limbic system is through Brainspotting, a technique I frequently use at Light Within Counseling. Brainspotting is a powerful approach that helps clients process trauma and emotional distress by identifying, processing, and releasing neurophysiological sources of emotional/body pain, trauma, dissociation, and other challenging symptoms.“
Highlighted Example
“For instance, I worked with a client who had experienced severe trauma. Through Brainspotting, they were able to access and process deeply buried emotions, which led to significant reductions in anxiety and emotional reactivity.
The process involves guiding the client to a specific eye position that correlates with where they are storing trauma in their brain. This position helps in accessing the limbic system, allowing for deeper processing. Clients often report feeling a sense of relief and calmness after sessions, as the technique helps to regulate the emotional brain and reduce overactivation of the limbic system. By using Brainspotting, clients not only gain emotional regulation but also improve their overall mental health and resilience.”
Kelsey Thompson, LMFT, Owner, Light Within Counseling
Adopt ACT for Cultural Adjustment Anxiety
Leigh Matthews, Founder of Therapy in Barcelona shares, “One effective way to regulate the limbic system is through Acceptance and Commitment Therapy (ACT). ACT focuses on helping individuals distance themselves from unhelpful thoughts and embrace mindfulness to reduce emotional reactivity.”
Highlighted Example
“In one notable case, a client struggling with cultural adjustment anxiety found that using ACT’s defusion techniques significantly lowered their stress levels.
ACT encourages clients to connect with their values and commit to behavior aligned with them, despite negative emotions. This process helps in calming the limbic system by creating a non-reactive awareness of thoughts. Clients often report that they experience more psychological flexibility, which directly influences emotional regulation and reduces anxiety. In our practice, this approach has been transformative, especially for expatriates adjusting to life abroad.”
Leigh Matthews, Founder, Therapy in Barcelona
Use EMDR to Reprocess Distressing Memories
Owner of Intensive Therapy Retreats, Bambi Rattner shares, “In one case, a client struggling with severe anxiety from a past car accident found significant relief through EMDR. We worked intensively over a series of sessions, focusing on their most distressing memories. The process allowed this client to reduce hypervigilance and chronic stress, profoundly changing their emotional state and daily life.
Additionally, incorporating Progressive Counting (PC) can further aid limbic system regulation. This method involves counting within a structured therapeutic framework to process trauma memories progressively. Using PC, I once helped a war veteran confront and resolve deeply held traumatic memories, decreasing his emotional reactivity and enabling a more grounded emotional experience.”
Bambi Rattner, Psy.D, Owner, Intensive Therapy Retreats
Join Peer Support Groups for Emotional Stability
CEO of MentalHappy, Tamar Blue shares, “One powerful way to regulate the limbic system is through the use of structured peer support groups. These groups provide a safe space for individuals to share their emotions and experiences, a concept crucial for limbic regulation. In the process, participants experience emotional validation and resonance, effectively calming heightened limbic activity.
For example, our journaling-based group, Write it Out, allows participants to express and then process their emotions through writing and peer interaction.”
Highlighted Example
“One participant struggled with overwhelming stress that triggered her limbic responses and reported significant improvements in emotional stability and reduced stress markers through regular participation. This case demonstrates the potential of peer connections and creative expression in achieving limbic balance.
These groups can improve emotional regulation by fostering an environment where individuals learn from shared experiences, making it easier to manage emotional triggers. By leveraging the communal support found in these groups, we encourage better emotional processing and regulation, which aligns with measurable improvements in mental health outcomes we observe on our platform.”
Tamar Blue, Chief Executive Officer, MentalHappy
Practice HeartMath Techniques for Anxiety Reduction
Founder of Brain Based Counseling, Libby Murdoch shares, “One effective way to regulate the limbic system is by integrating HeartMath Techniques, specifically the Quick Coherence Technique. This method focuses on aligning heart rhythms with breathing, promoting a state of calm and coherence in the nervous system.”
Highlighted Example:
“In my practice, I’ve observed clients like Jane—a high-functioning professional with chronic anxiety—who implemented this technique. Jane reported feeling more grounded and less emotionally reactive in stressful situations.
The Quick Coherence Technique involves shifting focus to the heart area, taking slow, deep breaths, and cultivating a positive emotional state, such as gratitude. It creates a physiological environment where the limbic system is down-regulated, supporting emotional resilience and stress reduction. By teaching clients to access this state regularly, I’ve seen improvements in their capacity to manage anxiety and improve their emotional regulation skills, which adds a constructive tool to their mental health toolkit.”
Libby Murdoch, Founder, Brain Based Counseling
Use Cyclic Sighing to Reduce Stress
Leadership advisor, James Rose shares, “One of the most effective ways to regulate the limbic system is cyclic sighing – a structured breathing technique that optimizes autonomic balance and calms the amygdala.
Cyclic sighing – an extended inhale through the nose, a second shorter inhale, and a slow, prolonged exhale – activates the parasympathetic nervous system. Studies show it rapidly reduces stress markers and enhances cognitive function.
One of my clients, a Fortune 500 executive, struggled with decision fatigue and emotional volatility. By practicing three minutes of cyclic sighing before meetings, they experienced:
– 25% reduction in heart rate variability, indicating reduced stress
– Improved impulse control, leading to better negotiation outcomes
– Greater cognitive clarity for strategic decision-making
After eight weeks, they reported, “I no longer feel emotionally hijacked. My composure under pressure has transformed my leadership.”
James Rose, Award-Winning Executive Coach & C-Suite Leadership Advisor, James Rose Coaching
Try Pranayama for Emotional Regulation
Founder and Executive Director of Yoga Basics, Timothy Burgin shares, “Pranayama, or ancient breath regulation, is in all likelihood the most effective technique for balancing the limbic brain. The limbic brain responds to survival and emotion, activating automatic responses to stress. When you breathe slowly and rhythmically, you are activating the parasympathetic nervous system, moving away from a reactivity space toward a peace-filled consciousness. Deep breathing has been researched to decrease cortisol, lower hypertension, and improve vagal tone, all so important to balancing emotions.
Highlighted Experience
A yoga student experienced chronic anxiety, with racing mind and tight muscles. Having dedicated ten minutes each day to Alternate Nostril Breathing, she noted a clear reduction in stress and enhanced emotional regulation. The regular pattern of breath harmonized activity in both hemispheres of her brain, inducing a deep sense of stability. This deceptively potent practice rewired her stress response, leaving her with an everyday tool she could rely on.
Breath awareness puts space between stimulus and response. Rather than being driven by emotions, you have the power to observe and manage them. This changes not only the way the nervous system reacts but also the way the mind interprets challenges. With regular practice, breath control becomes a solid platform for emotional resilience and mental clarity.”
Timothy Burgin, Founder and Executive Director, Yoga Basics
Practice 4-7-8 Breathing for Stress Relief
Writer, Alex Cornici shares, “the 4-7-8 breathing method, developed by Dr. Andrew Weil, is a simple but powerful tool that enhances the parasympathetic nervous system’s role, promoting relaxation and modulating stress responses. I’ve observed numerous patients benefiting profoundly from integrating regular controlled breathing exercises into their daily routines.”
Highlighted Experience
“One patient, a middle-aged school teacher, experienced significant reductions in her symptoms of anxiety and improved sleep patterns after practicing the 4-7-8 technique for several weeks. She reported feeling more grounded and less reactive to stressors in her hectic environment. This indicates how even simple, self-administered strategies can profoundly impact our brain’s health and emotional resilience. Embracing techniques like controlled breathing can empower individuals, offering them a non-pharmacological tool to enhance their mental well-being in considerable ways.”
Alex Cornici, Writer, The Traveler
Access EAP for Mental Health Support
Founder of Dusty Mag, Modestas Mankus shares, “In my workplace, we partner with an Employee Assistance Program (EAP) that connects employees to licensed mental health professionals. Options include confidential counseling, 24/7 hotlines, and referrals for ongoing support. It’s a vital resource for those needing help beyond what we can provide internally.”
Modestas Mankus, Founder, Dusty Mag
Note: EAPs are often underutilized because many employees aren’t aware they exist or don’t know how to access them. These programs are typically free, confidential, and available to both full-time and part-time staff through their workplace benefits.
➡️ Resource: SAMHSA’s Guide to Employee Assistance Programs – This guide from the Substance Abuse and Mental Health Services Administration explains what EAPs offer and how they can support mental health and well-being in the workplace.
Final Takeaway
Regulating the limbic system is key to emotional stability, stress resilience, and overall well-being. The insights shared by these professionals highlight that healing is possible through simple, accessible techniques—whether it’s breathwork, movement, or trauma-informed therapies. With the right tools and consistent practice, you can calm your nervous system and feel more in control of your emotional health.
Have you tried any of these techniques—or do you have one that works for you?
Share your experience in the comments below. Your story might inspire someone else on their healing journey.
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