Orienting Response Reset: A Polyvagal Technique for Reducing Hypervigilance and Overwhelm
When anxiety spikes or your body suddenly shifts into hypervigilance, it can feel like your nervous system takes over instantly. For many neurodivergent adults, this moment of “being on alert” happens quickly — often without an obvious trigger.
The Orienting Response Reset is a simple polyvagal technique that uses your environment to help your nervous system downshift gently and naturally. No breathwork required. No forced calm. Just a slow, intentional scan that tells the body: “You’re safe enough right now.”
Why This Technique Helps
Humans naturally orient to their surroundings — our brain gathers information from the environment to determine whether we’re safe. But under chronic stress, trauma history, sensory overload, or neurodivergent nervous systems, this orienting reflex becomes rushed, tense, or stuck.
By slowing the orienting process, we help the vagus nerve activate the ventral vagal system, which supports groundedness, clarity, and emotional regulation. This shift often reduces hypervigilance, physical tension, and mental overwhelm within seconds.
How to Practice the Orienting Response Reset
Sit or stand comfortably.
Slowly turn your head to the left and notice one object.
Take a gentle breath as you observe what you see.
Slowly turn to the right and repeat.
Allow your eyes to focus on something neutral, calming, or stable.
Repeat this left–right scan 2–4 times.
End by noticing one cue of safety in the environment — something that helps your body feel grounded.
There’s no need to force relaxation. The nervous system shifts naturally through gentle awareness and movement.
How to Know If It’s Working
You may notice:
softer breathing
shoulders lowering
eyes blinking more naturally
less tightness in the throat or chest
visual field expanding
heart rate slowing
feeling more present or connected
These are signs your threat response is decreasing and your body is returning to a regulated state.
When to Use This in Your Daily Life
This technique is especially helpful when:
you feel startled or overwhelmed
sensory overload hits abruptly
attention becomes laser-focused on a stressor
you’re transitioning between spaces or tasks
you enter a crowded or stimulating environment
you feel disconnected or dissociated
before meetings, after conflict, or during stressful workdays
The Orienting Response Reset acts like a nervous system “reboot,” helping you feel more grounded and capable.
About This Content
This article is part of the Work + Life Therapy Skills Library at WorkLife Wellness Lab. Our approach integrates behavioral health and wellness concepts, neurocognitive strategies, and executive-function–supported intervention to help neurodivergent and work-stressed adults build sustainable work and life participation. This skill contained in this article is provided for educational and wellness purposes and is not a substitute for mental health treatment, medical care, or individualized clinical recommendations. Results vary from person to person. If you are experiencing significant distress, please reach out to a qualified professional.
