As the temperature drops and daylight dwindles, many of us notice shifts in our energy, mood, and overall sense of well-being. Cod weather brings unique challenges to our nervous system, often leading to feelings of sluggishness, fatigue, or even emotional disconnection. By understanding how our body responds to seasonal changes and integrating somatic practices, we can navigate the colder months with greater ease and balance.
How Cold Affects the Nervous System
The nervous system is constantly adapting to our environment, and cold weather presents a unique set of stressors that can impact our regulation:
Less Sunlight, More Fatigue – Shorter days mean reduced exposure to natural light, which can disrupt our circadian rhythms and lower serotonin levels, contributing to fatigue and seasonal affective disorder (SAD).
Cold Temperatures and Stress Response – The body reacts to cold by constricting blood vessels, increasing heart rate, and tensing muscles—activating a subtle stress response that can lead to heightened anxiety or tension.
Decreased Sensory Stimulation—When bundled up in layers and spending more time indoors, we may feel disconnected from our bodies and surroundings, which can lead to feelings of numbness or dissociation.
These factors can make us mentally and physically drained without intentional regulation. Fortunately, somatic practices can help us stay present, energized, and emotionally balanced.
Somatic Practices for Cold Weather Energy and Emotional Balance
Move with Intention
Cold weather can make us more sedentary, but movement is crucial for regulating the nervous system. Instead of forcing high-intensity workouts, try gentle, body-attuned movement:
Slow, rhythmic exercises like tai chi, yoga, or qigong to activate the parasympathetic nervous system (rest and digest state).
Micro-movements such as stretching, shaking, or rocking to release stored tension in the body. Take daily outdoor walks, even for a few minutes, to expose yourself to natural light and fresh air. This can help regulate mood and sleep cycles.
Breathwork for Internal Warmth and Calm: Techniques for Cold Regulation
Breathing is one of the most accessible and effective ways to regulate the nervous system, generate warmth, and stay present during cold temperatures. When it’s cold, our body tends to tighten up, and our breath may become shallower, which can increase stress and sluggishness. By incorporating intentional breathwork, we can activate circulation, calm the mind, and create an internal sense of warmth.
Here are three simple breathwork techniques that you can use to stay grounded and energized in the cold.
Deep Belly Breathing (Diaphragmatic Breathing)
Best for: Relaxation, stress relief, and overall grounding
This breathwork practice helps regulate the nervous system, increase oxygen flow, and bring warmth to the body by activating the parasympathetic nervous system (the "rest and digest" mode).
How to do it:
Sit or lie down in a comfortable position.
Place one hand on your belly and one hand on your chest.
Inhale deeply through your nose, allowing your belly to expand outward (not your chest).
Exhale slowly through your mouth, gently contracting your belly inward.
Repeat for 5-10 breaths, focusing on lengthening the exhale.
Pro Tip: Breathe in for 4 seconds, hold for 2 seconds, and exhale for 6-8 seconds to activate relaxation.
"Fire Breath" (Kapalabhati Breath)
Best for: Generating warmth, boosting circulation, and increasing energy
This is a powerful warming breath used in yoga and breathwork practices. It works by creating quick, forceful exhales that generate heat in the body.
How to do it:
Sit comfortably with your spine straight.
Inhale deeply through your nose.
Exhale forcefully through your nose while pulling your belly inward.
Let the inhales happen naturally between exhales.
Repeat this cycle quickly for 10-20 rounds, then take a deep breath in and relax.
Pro Tip: If you’re new to this breath, start slow and increase speed gradually. Avoid if you feel dizzy or lightheaded.
4-4-8 Breath (Box Breathing with a Longer Exhale)
Best for: Nervous system balance, reducing anxiety, and improving circulation
This breath slows down the heart rate, regulates body temperature, and helps the nervous system stay calm and balanced.
How to do it:
Inhale through your nose for 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly through your mouth for 8 seconds.
Repeat for 3-5 minutes, focusing on making the exhale longer than the inhale.
Pro Tip: Imagine breathing in warmth and exhaling tension. You can do this while wrapped in a blanket or drinking something warm for extra grounding.
Engage Your Senses for Grounding
Sensory engagement is key to staying embodied when we feel cold. When we lose touch with our sensory experiences, we risk feeling disconnected. Here’s how to bring your senses to life:
Warm Textures: Wrap yourself in cozy blankets, wear wool socks, or use a heated pad to provide comforting physical sensations.
Seasonal Aromas: Scents like cinnamon, clove, cedarwood, and peppermint can stimulate the nervous system and evoke warmth.
Mindful Sipping: Savor warm beverages like herbal teas, golden milk, or hot cacao, focusing on their taste, temperature, and aroma.
Embrace Cold Exposure for Nervous System Resilience
While warmth is comforting, intentional cold exposure can help regulate stress responses and build resilience:
Take short walks in the crisp air, breathing deeply to engage with the cold rather than resisting it.
Try a cold rinse at the end of a warm shower to activate circulation and awaken the body.
Stand outside for a minute without a jacket, focusing on how your body adjusts.
Practicing mindful exposure to cold can help your nervous system become more adaptable and regulated.
Create a Grounding Evening Ritual
Since cold can affect sleep and mood, having an intentional wind-down routine can improve regulation. Try:
Legs-up-the-wall pose to calm the nervous system and improve circulation.
Journaling or body scanning to reflect on physical sensations and emotions before bed.
Weighted blankets to provide deep pressure stimulation, helping the body feel safe and settled.
Finding Balance in Colds Stillness
Cold temperatures naturally invite us to slow down, turn inward, and embrace rest. Instead of resisting the season, we can honor our body’s changing rhythms by using somatic practices to regulate energy and stay connected. Whether through movement, breathwork, sensory engagement, or mindful exposure to the cold, grounding in cold weather is about finding a balance between warmth and resilience—between rest and activation.
By tuning into our body’s needs, we can transform cold weather from a season of depletion into one of deep nourishment and connection with ourselves.
If you are interested in working with a somatic therapist at Repose or learning more about somatic therapy, we invite you to reach out today!