Sounds for Autism, Anxiety & Fear

by Lucinda | 12, Mar 2025 | Anxiety, Autism, Sound Healing

Sounds for Autism, Anxiety & Fear

How Sound Helps Calm the Nervous System

Ever felt completely overstimulated, like every sound, light, or social interaction is just too much?

Whether it’s anxiety, sensory overload, or shutdowns, there’s one natural tool that can help: sound.

From humming and singing to deep vibrations and music, sound can directly activate the vagus nerve, our body’s built-in relaxation switch.

This means it can help reduce stress, prevent meltdowns, and bring a sense of calm—all in a way that’s backed by science.

Let’s explore how it works and how you can use sound to support your nervous system.

The Vagus Nerve: Your Body’s Relaxation Switch

The vagus nerve runs from your brainstem down through your body, connecting with your heart, lungs, and gut.

It’s a key part of the parasympathetic nervous system, which helps you rest, digest, and recover.

Unlike the fight-or-flight response, which ramps up anxiety and stress, the vagus nerve brings everything back to a state of calm.

💙 It slows the heart rate
🔷 Regulates breathing
💙 Reduces inflammation
🔷 Supports emotional regulation

And the best part? Sound is one of the easiest ways to activate it.

(Read more about the vagus nerve.)

How Sound Stimulates the Vagus Nerve

Research has found that certain sounds and vibrations can directly engage the vagus nerve, helping to regulate emotions and reduce stress.

🎶 1. Humming & Singing

The vibration of your voice stimulates the vagus nerve, sending calming signals through your body. (Check out my #1 Humming Technique here.)

Studies have shown that group singing even increases heart rate variability—a sign of a well-regulated nervous system. (Maybe it’s time to join a choir?)

💧 2. Gargling

Dr Carlo Rinaudo, a chiropractor, explains that gargling is a powerful vagus nerve exercise.

The muscles at the back of the throat engage, stimulating vagal tone—the measure of how well your nervous system regulates stress.

🎵 3. Listening to Music

Certain types of music, particularly those that create a sense of awe or deep relaxation, have been linked to increased vagus nerve activity and lower anxiety levels.

🔔 4. Sound Healing & Vibrational Therapy

Low-frequency sounds, Tibetan bowls, and tuning forks create deep resonance in the body, supporting relaxation and emotional balance.

Research suggests these types of sound therapy can reduce stress and even improve focus.

Why This Matters for Autism, Anxiety & Fear

For many neurodiverse people, sensory overload, anxiety, and emotional overwhelm are part of daily life.

Learning to regulate your nervous system through sound can be a game-changer.

💙 Helps prevent meltdowns & shutdowns

🔷 Reduces stress and sensory overwhelm

💙 Supports emotional regulation & focus

🔷 Provides a simple, natural way to find calm

The beauty of sound is that it’s always available—whether you hum, listen to music, or even gargle!

Try It for Yourself

Now, I’d love to hear from you!

💬 What sounds help you feel calm and regulated? Share your experience in the comments.

🎧 Want to explore sound healing? Join me in a sound journey! LucindaCurran.com

And if you’re looking for a community of unique people who truly get it, come join us at members.LucindaCurran.com—it’s free!

#Autism #AnxietyRelief #VagusNerve #SoundHealing #Neurodiversity #DifferentAndLovingIt #EmbraceYourUniqueness

Understanding Autistic Shutdowns

by Lucinda | 28, Feb 2025 | Autism, neurodiversity, Shutdowns

Understanding Autistic Shutdowns: What Happens When Overwhelm Takes Over?

What is an Autistic Shutdown?

An autistic shutdown is a response to extreme overwhelm, where the nervous system essentially “powers down” to protect itself.

Unlike meltdowns, which are outward expressions of distress, shutdowns involve withdrawal, silence, and exhaustion.

The brain and body go into a low-energy state, making it difficult to think, speak, or respond to stimuli.

Understanding autistic shutdowns is essential for recognising when they happen and responding with self-compassion.

Common Triggers for Shutdowns

Autistic shutdowns are often triggered by prolonged stress, overstimulation, or emotional overload. Some common causes include:

Sensory Overload: Loud noises, bright lights, strong smells, or crowded spaces can overwhelm the senses.
Social Exhaustion: Too many interactions, deep emotional conversations, or feeling misunderstood.
Emotional Stress: Conflict, unexpected changes, or being confronted with intense emotions from others.
Cognitive Overload: Too many decisions, rapid-fire information, or complex problem-solving.
Physical Fatigue: Lack of sleep, too many back-to-back activities, or not enough downtime.

Signs of an Autistic Shutdown

Because shutdowns are often internal experiences, they can be difficult to spot. Here are some signs:

Becoming non-verbal or struggling to form words.
Feeling disconnected, distant, or numb.
Needing to withdraw from people or tasks.
Struggling to process information or make decisions.
Feeling physically drained or dizzy.

For those who experience shutdowns, recognising these signs early can help prevent deeper exhaustion.

How to Recover from a Shutdown

Once a shutdown begins, the best approach is to allow yourself time and space to recover. Here are some ways to help the process:

Create a calm environment – Reduce sensory input by dimming lights, wearing noise-cancelling headphones, or retreating to a quiet space.
Engage in soothing activities – Stimming, listening to music, wrapping up in a weighted blanket, or sitting in nature can help.
Prioritise rest – Allow yourself to step away from responsibilities and recharge.
Communicate your needs – If possible, let others know you need space and quiet.
Hydrate and nourish your body – Simple self-care actions like drinking water and eating a small snack can support recovery.

How Others Can Support Someone in Shutdown

If you know someone experiencing a shutdown, here are a few ways to support them:

Respect their need for space and quiet.
Avoid asking too many questions or expecting immediate responses.
Offer practical help, like bringing them water or a comfort item.
Be patient and understanding—it’s not personal.
Check in later, once they’ve had time to recover.

Final Thoughts

Shutdowns are a natural response to overwhelm, not a sign of weakness or failure. Recognising them, allowing recovery time, and building strategies to manage energy levels can make a world of difference.

Have you ever experienced an autistic shutdown? What helps you recover? Share your thoughts in the comments—I’d love to hear from you!