Why Sensory Play is Actually for Adults, Too: 5 Ways to Regulate Your Nervous System
I’ll be honest: this last month has been really tough for me. I’ve had those days where my brain feels like it’s been put through a paper shredder, and then someone decided to set the shreds on fire. It’s that deep, heavy, "fried" feeling where even the thought of making a decision, like what to have for dinner or which email to answer first, feels like trying to climb Everest in flip-flops.
I’ve spent a lot of time in what I call the "deep holes" we create for ourselves. You know the ones. You’re anxious, you’re overwhelmed, and you’re just... stuck. I actually talked about this recently on the podcast in an episode called Stuckness, because let’s face it, we’ve all been there. It’s a shitty place to be.
But lately, I’ve been exploring something that sounds a little ridiculous at first. It’s called sensory play. And no, I’m not talking about toddlers in a sandbox (though, honestly, they might be onto something). I’m talking about using our actual physical senses to tell our nervous system to pipe down and stop acting like there’s a saber-toothed tiger in the living room when it’s really just a pile of laundry.
We spend so much time in our heads, especially with the constant noise of social media and the "unnecessary calling out crap" that people do online. It’s exhausting. We forget we have bodies. Sensory play is about coming back to the physical world to find some peace. Here are five ways we can start using sensory input to regulate our nervous systems, even when life feels like a total mess.
1. Get Some "Heavy Work" In (Proprioception)
Who comes up with these names? "Proprioception" sounds like a fancy sci-fi movie, but it’s really just your body’s sense of where it is in space. When we’re anxious or feeling that 50-pound weight of being me, our nervous system loses its map. We feel untethered, floating, or just plain frantic.
The fix? Deep pressure. It’s like giving your nervous system a giant hug. This is why weighted blankets are such a thing right now. Sitting under one for twenty minutes can literally lower your heart rate.
But you can also do "heavy work." For me, that’s often yoga. Pushing into the floor in a downward dog or holding a strong plank isn't just about "fitness", it’s about telling my brain exactly where my hands and feet are. It grounds you. If yoga isn't your thing today, even just doing some wall push-ups or carrying a heavy basket of laundry can help. It’s about the resistance. It’s about feeling the edges of yourself again.
2. Mess Around With Textures (Tactile Play)
I know, I know. You’re a grown adult with bills and responsibilities. Why would you buy kinetic sand? Because it’s freaking magic, that’s why.
There’s something about the way tactile input works that bypasses the "thinking" brain. When I’m stuck in a loop of "what if this goes wrong" or "why did I say that stupid thing in that meeting," I need something to break the cycle. Running my hands through smooth river stones, squishing some therapist putty, or even just playing with a piece of soft fabric can do it.
It’s about focus. When you focus on the weird, cool sensation of kinetic sand falling through your fingers, you aren't focusing on the idiocy of tribalism or whatever drama is happening on your feed. It’s a micro-meditation. We need these moments to come out from the deep holes. It’s not a "cure," but it’s a way to let the moments guide us back to a calmer state.
3. Use Your Nose (Olfactory Regulation)
Our sense of smell is the only sense that has a direct line to the emotional center of the brain (the limbic system). It’s the fastest way to change how you feel. If you’ve been following Breathe N Bounce for a while, you know I’m big into our doTERRA partnership.
When I’m having a panic attack or just feeling that low-level hum of "I can't do this," I reach for Lavender or Adaptive. It’s not just about "smelling nice." It’s a physiological signal. I’ll put a drop in my palms, cup them over my nose, and take three deep breaths.
Is there a way out of a bad mood? Sometimes it’s as simple as changing the air you’re breathing. It’s a sensory ritual that says, "Okay, we’re safe right now." It’s a way to not be too hard on myself for struggling: I just provide my body with a tool to help it cope.
4. Find Your Rhythm (Vestibular Input)
The vestibular system is all about balance and movement. Think about how we soothe babies by rocking them. We don't stop needing that just because we turned thirty or fifty.
If you’re feeling "wired" and your skin feels like it’s buzzing, try some rhythmic movement. A rocking chair is a godsend. If you don't have one, just gently swaying while you stand, or going for a slow, rhythmic walk can help.
On the flip side, if you’re feeling numb and "shut down," you might need more intense movement. Put on a song that actually moves you and just... move. I explore this a lot in our music-integrated podcast episodes. We use music as an emotional backdrop because it sets a rhythm for the soul. Movement helps the "stuckness" physically leave the body. We can start with ourselves, right here, just moving a little bit.
5. Curate Your Soundscape (Auditory Regulation)
We are constantly bombarded by noise. Leaf blowers, notifications, people arguing: it’s a lot. Most of us are walking around with a nervous system that is totally overstimulated by sound.
One of my favorite sensory "plays" is creating a specific soundscape. Sometimes that’s silence: putting on noise-canceling headphones just to hear... nothing. Other times, it’s about a very specific playlist.
We’ve talked before about how your "chill" playlist might actually be making your anxiety worse if it doesn't match your energy. Sometimes you need something raw and honest to match your mood before you can move to something calming. It’s about being authentic with where you’re at. Listening to a podcast where people are actually being real about their struggles: like in Michael in the Raw: can be a sensory experience of connection. It makes you feel less isolated, and that alone regulates the nervous system.
Small Ways Forward
Look, I’m not saying that playing with kinetic sand is going to solve all your life's problems. It won't. But we have to stop being so hard on ourselves for being human. We have bodies that react to the world, and sometimes they react in ways that feel overwhelming.
Sensory play is just a way to be kind to those bodies. It’s a way to say, "I see you’re struggling, and here’s a little something to help."
Whether it's a drop of essential oil, a heavy blanket, or just five minutes of flexibility on the mat, these small things add up. They help us come out from the deep holes. They help us breathe. And eventually, they help us bounce back.
What’s one sensory thing you can do for yourself today? Even if it feels "childish," give it a shot. We're all just trying to navigate this mess together.
Stay raw, stay real.
