Proprioception: A Portal into the Parasympathetic Nervous System
Fall NeuroSomatic Embodiment Series: Sensory Input for Regulation
In the world of nervous system regulation and embodiment, we often focus on breathwork, meditation, and movement as pathways to calm the body and mind. But there’s a lesser-known, yet essential key to accessing the parasympathetic nervous system—proprioception.
Proprioception is the body’s ability to sense its position, movement, and balance. It works in harmony with other sensory systems, like the vestibular system (responsible for spatial orientation and balance) and the tactile system (which senses touch and pressure). Together, these systems provide the brain with a full picture of where the body is in space, ensuring coordination, stability, and a sense of physical presence. Often referred to as the “sixth sense,” it’s what allows us to walk in the dark without stumbling, hold a yoga pose without falling, or touch our nose with our eyes closed. Proprioception connects the body and brain in a continuous dialogue, mediated by the sensory cortex and cerebellum.
The sensory receptors in muscles, joints, and fascia send input to the sensory cortex, which maps the body's position in space. Meanwhile, the cerebellum integrates this information to coordinate movement and balance. This intricate feedback loop provides a sense of groundedness and physical presence, creating a foundation for safety and calm.
Proprioception supports the parasympathetic nervous system—your rest, digest, and heal state.
What is Proprioception, and Why Does It Matter?
Proprioception is mediated by special sensory receptors in the muscles, joints, and fascia. These receptors send signals to the brain about your body’s position in space. It’s what enables us to sense whether we’re standing tall or slouching, leaning forward or balancing evenly.
When your proprioceptive sense is clear and active, you feel more present, safe, and embodied—qualities that are essential for activating the parasympathetic nervous system.
In contrast, when proprioceptive feedback is disrupted (as can happen with trauma, stress, injury, or chronic dissociation), the nervous system can remain in a state of hypervigilance. You might feel “floaty,” disconnected, or struggle with balance and coordination. This dysregulation can perpetuate a sympathetic nervous system state—the fight-or-flight mode.
Improving proprioception helps us feel safe in our bodies, providing a portal to the parasympathetic state where healing, digestion, and restoration occur.
For example, imagine your are recovering from a stressful period of disconnection. By practicing simple grounding movements—like standing barefoot and pressing your feet into the ground—you begin to notice a shift. As your body reconnects with physical sensations, your breathing slows, your shoulders relax, and a sense of calm washes over you. Over time, these small, intentional practices help the nervous system recognize safety, allowing the body to shift from fight-or-flight to rest-and-restore mode.
How Proprioception Calms the Nervous System
Proprioceptive input communicates safety to the brain. When you engage in grounding movements that stimulate the muscles and fascia, you send a signal to the nervous system that it’s safe to relax.
For example:
Weight-bearing exercises like standing on one leg or deep squats activate joint receptors that signal stability.
Grounded touch, such as pressing your feet into the earth or placing weight through your hands, enhances sensory feedback and reduces anxiety.
Slow, intentional movement allows the body to recalibrate its sense of balance and orientation.
All of these actions feed the brain’s proprioceptive map, reassuring the body and supporting a shift to parasympathetic dominance.
Practices to Improve Proprioception
Here are simple ways to enhance proprioception and access your parasympathetic nervous system, many of which can be seamlessly integrated into your daily routine for greater accessibility:
1. Grounding Movements
Stand barefoot and feel the connection between your feet and the earth.
Shift your weight from heels to toes, side to side, and notice the subtle sensations in your muscles and joints.
Try balancing on one foot for 30 seconds, then switch sides. Use a wall for support if needed.
2. Slow, Mindful Walking
Walk at a slow, deliberate pace, paying attention to the sensation of your feet pressing into the ground with each step.
Focus on how your arms swing naturally and how your body adjusts to maintain balance.
3. Weighted or Resistance Exercises
Gentle weight-bearing movements like deep squats, push-ups, or holding a plank help activate proprioceptive receptors in the joints and muscles.
Use resistance bands for simple exercises like rows, side steps, or shoulder presses.
4. Self-Myofascial Release
Using foam rollers, massage balls, or even your hands to apply gentle pressure on tight areas of your body stimulates fascia and improves sensory awareness.
Pay close attention to sensations as you work through each area.
5. Somatic Practices
Practices like Feldenkrais Method, Tai Chi, Qoya, or yoga emphasize slow, intentional movements that improve body awareness and proprioception.
In yoga, poses like Mountain Pose (Tadasana), Tree Pose (Vrksasana), and Warrior II (Virabhadrasana II) are excellent for engaging proprioception.
6. Proprioceptive Touch
Gently tap or press different parts of your body—your arms, legs, or torso—to bring awareness to those areas.
Foot sensory stimulation – rub your foot with a soft cloth (no skin to skin contact), with eyes closed or a soft gaze, create a mental image of your foot as you stimulate the foot, bring attention to any scars or tattoos, etc. Guided practice included.
Combine this with breathwork to further support a parasympathetic shift.
Below is a foot sensory stimulus guided practice:
The Magic of Presence Through Proprioception
Proprioception doesn’t just improve balance and coordination; it anchors you into the present moment. By tuning into the body's sensory feedback, proprioception deepens mindfulness practices, helping you focus on physical sensations rather than wandering thoughts.
In meditation, becoming aware of your body’s position—like the weight of your hips on the cushion or your feet resting on the floor—grounds your attention in the here and now. This connection to embodiment creates a bridge between the mind and body, reinforcing a sense of calm and safety. When you engage your body’s sensory systems through intentional movement and touch, you reinforce a sense of safety, presence, and connection—the very conditions needed to access the parasympathetic state.
In our fast-paced, stress-filled world, it’s easy to lose touch with our bodies. By consciously working to improve proprioception, you can cultivate a deeper sense of embodiment, regulate your nervous system, and unlock a state of calm and restoration.
Integrate to Regulate
If you’ve ever felt ungrounded, overwhelmed, or disconnected from your body, exploring proprioception can be a profound pathway to healing. Through simple, accessible practices, you can support your parasympathetic nervous system, calm your mind, and rediscover the safety and wisdom of your body.
Try integrating these proprioceptive exercises into your daily life. Let the ground support you, let movement awaken you, and allow your body to guide you home to better regulation.
What’s your favorite way to feel grounded and embodied? I’d love to hear your thoughts and experiences in the comments.