Why Meditation Doesn’t Work When You’re Dysregulated

When Stillness Feels Like Too Much

You sit down. You close your eyes. You try to follow your breath.

But instead of feeling calm or centred, your chest tightens. Your thoughts get louder. Or everything just… goes numb.

If meditation has ever made you more agitated than peaceful, you’re not alone—and you’re not doing it wrong.

I can't meditate!

Let’s Talk About the Freeze State: Dorsal Vagal Shutdown

If you’ve ever sat down to meditate and felt foggy, heavy, spaced out, or completely numb; what you’re experiencing could be dorsal vagal activation.

This is the freeze or collapse branch of your parasympathetic nervous system. It's the response your body chooses when fight or flight isn’t possible, and the only option is to shut down to survive.

Meditation in this state doesn’t feel peaceful—it can feel like:

• 💭 You’re floating outside your body

• 🧊 Emotionally numb or shut down

• 😶 Disconnected from your breath, your body, or even time

• 🛑 Too tired to focus or even stay awake

This isn’t rest—it’s shutdown masquerading as stillness.

And if you've ever felt that “zen” wasn't quite as healing as people promised—this might be why.

Why Meditation Doesn’t “Work” in a Collapsed State

In dorsal vagal shutdown, the system is trying to conserve energy and avoid further overwhelm. The body pulls inward. Everything slows—thoughts, movement, even breath.

The problem? Meditation asks you to be with what’s happening…But if you’re already dissociating or shut down, there’s nothing to “be with”—you’re not fully there.

So instead of feeling calm and connected, you feel unreachable, blank, or like you’re floating through fog.

What to Do Instead: Prepare Before You Sit

Rather than forcing yourself into stillness, try activating gently first, especially if you tend toward collapse or fatigue when stressed.

1. Shake or Bounce Lightly

Stand up and gently bounce on your heels. Shake your arms or legs. This brings energy back online in a safe, playful way.

2. Touch Something Real

Place your hands on your chest, thighs, or a soft surface. Feel texture, weight, warmth. This reconnects you with the here and now.

3. Open the Eyes, Widen the Gaze

Freeze often comes with tunnel vision. Let your eyes wander slowly around the space. Name what you see out loud if needed. This gently brings your system into a more orienting state.

4. Then Try Stillness—Maybe

After you’ve done even 1–2 of the above, you may feel more able to sit, stretch, breathe, or just pause. And if not? That’s okay too. Your capacity will grow with consistency, not force.

Meditation Isn’t a Badge of Healing—Presence Is

You don’t need to meditate to be regulated. You need presence. And presence can happen through movement, breath, song, rest, or even a short walk with your senses online.

Somatic therapy helps you notice what your system needs right now—not what a wellness app or meditation teacher says should work.

When we honour where the body is, we build trust. And over time, that trust makes space for stillness to feel like nourishment, not a trap.

🌀 Want to Feel Calm Without Forcing Stillness?

At my Digital Detox Retreat, we start with the body. We move, shake, stretch, and sigh before we ever sit.

The nervous system doesn’t respond to pressure—it responds to permission.

✨ Ready to try a different way into rest? Learn about the retreat here →