Navigating Threat Response: Do's and Don'ts with 3 MedYoga Somatic Poses for Brain and Nervous System Health

When the body senses danger, it triggers a powerful threat response designed to protect us. This automatic reaction involves the brain and nervous system working together to prepare for fight, flight, or freeze. While this response is vital for survival, chronic activation can harm mental health, worsen chronic pain, and disrupt nervous system regulation. Understanding how to respond to threat signals effectively can help calm the nervous system and support overall well-being.

This post explores the do's and don'ts of managing threat response and introduces three MedYoga somatic poses that can help regulate the nervous system. These practices offer practical tools for emergencies and everyday stress, promoting brain health and emotional balance.

What Happens in the Brain and Nervous System During A Threat Response

When the brain detects a threat, it activates the amygdala, the brain’s alarm center. This triggers the hypothalamus to signal the autonomic nervous system, which controls involuntary functions. The sympathetic nervous system kicks in, releasing stress hormones like adrenaline and cortisol. These hormones increase heart rate, blood pressure, and muscle tension, preparing the body to respond quickly.

At the same time, the prefrontal cortex, responsible for rational thinking, often becomes less active. This shift prioritises survival instincts over logical decision-making. The parasympathetic nervous system, which calms the body, is suppressed during this time.

If the threat is real and brief, this response helps us escape danger. But if the threat is perceived or ongoing, the nervous system can stay in a heightened state, leading to chronic stress. This prolonged activation affects mental health by increasing anxiety, depression, and emotional dysregulation. It also contributes to chronic pain by amplifying pain signals and reducing the body’s ability to heal.

Do's and Don'ts When Managing A Threat Response

Do's

• Recognise your body's signals. Notice signs like rapid heartbeat, shallow breathing, or muscle tightness.

• Practice grounding techniques. Use your senses to connect with the present moment, such as feeling your feet on the ground or focusing on sounds around you.

• Engage in slow, deep breathing. This activates the parasympathetic nervous system and helps calm the body.

• Use somatic movement/ medyoga therapy. These practices help release tension stored in the body and regulate the nervous system.

• Seek professional support if needed. Therapists trained in trauma or somatic therapies can guide you through managing threat responses safely.

  
  

Don'ts

• Don’t ignore your body’s warning signs. Suppressing or avoiding these feelings can increase stress.

• Avoid rapid or shallow breathing. This can worsen anxiety and keep the nervous system activated.

• Don’t push through intense emotions without support. Overwhelming feelings may need guidance to process safely.

• Avoid overstimulation. Loud noises, bright lights, or crowded spaces can intensify threat responses.

• Don’t rely solely on distraction. While helpful short-term, distraction doesn’t address the underlying nervous system dysregulation.

  
  

How MedYoga Somatic Poses Support Nervous System Regulation

MedYoga combines mindful movement, breath awareness, and somatic practices to support nervous system health. Somatic poses focus on sensing and releasing tension in the body rather than achieving perfect alignment. This approach helps calm the brain’s alarm system and restore balance.

Here are three MedYoga somatic poses designed to help during threat response, including one for emergencies to disarm the nervous system quickly.

1. Emergency Grounding Pose: Legs on the Wall

This pose helps quickly shift the nervous system from fight or flight to rest and digest. Elevating the legs encourages blood flow back to the heart and signals safety to the brain.

How to do it:

• Sit next to a wall and lie down on your back.

• Swing your legs up the wall so they rest vertically.

• Keep your arms relaxed by your sides, palms facing up.

• Close your eyes and breathe slowly and deeply.

• Stay here for 5 to 10 minutes, focusing on the sensation of your breath and the support of the floor.

  
  

Benefits:

• Reduces heart rate and calms the nervous system.

• Relieves tension in the lower back and legs.

• Provides a safe, restful position to regain control during acute stress.

  
  
  
  

2. Gentle Spinal Twist for Emotional Release

Twisting poses stimulate the parasympathetic nervous system and help release stored tension in the spine, which often holds emotional stress.

How to do it:

• Sit cross-legged or on a chair with your feet flat.

• Inhale to lengthen your spine.

• Exhale and gently twist your torso to the right, placing your left hand on your right knee and your right hand behind you.

• Keep your shoulders relaxed and gaze soft.

• Hold for 3 to 5 breaths, then switch sides.

  
  

Benefits:

• Encourages detoxification and nervous system reset.

• Releases tension in the back and shoulders.

• Supports emotional processing through mindful movement.

  
  

3. Supported Child’s Pose for Deep Nervous System Rest

Child’s pose is a classic restorative posture that calms the brain and nervous system by encouraging a flexed, protective position.

How to do it:

• Kneel on the floor with your big toes touching and knees apart.

• Sit back onto your heels and fold forward, extending your arms in front or resting them alongside your body.

• Use a bolster or pillow under your chest or forehead for extra support.

• Close your eyes and breathe deeply, focusing on the rise and fall of your belly.

• Stay for 5 to 10 minutes.

  
  

Benefits:

• Activates the parasympathetic nervous system.

• Soothes the nervous system and reduces anxiety.

• Gently stretches the back and hips, releasing physical tension.

  
  
  
  

The Link Between Threat Response, Mental Health, and Chronic Pain

Chronic activation of the threat response can lead to a state called allostatic load, where the body’s stress systems are overworked. This condition increases vulnerability to mental health disorders such as anxiety and depression. It also heightens sensitivity to pain, making chronic pain conditions worse.

By learning to regulate the nervous system through mindful somatic practices like MedYoga Therapy, individuals can reduce allostatic load. This supports better emotional regulation, decreases pain perception, and improves overall quality of life.

Final Thoughts on Managing Threat Response with MedYoga

Understanding how your brain and nervous system react to threat is the first step toward managing stress and supporting mental health. The do's and don'ts outlined here offer practical guidance for responding to threat signals safely. Incorporating MedYoga somatic poses into your routine can provide powerful tools to calm the nervous system, release tension, and promote healing.

Try the three poses described above to experience how gentle movement and breath awareness can help you regain balance during stressful moments. Over time, these practices can build resilience and improve your nervous system’s ability to regulate itself.

If you experience ongoing or intense threat responses, consider seeking support from a qualified therapist trained in somatic or trauma-informed approaches. Your nervous system can heal, and with mindful care, you can navigate threat response with greater ease and confidence.

💫 Restore, Rewire & Reset with Davinder Ojalla

www.davinderojalla.com

www.medyogaschool.com