Regulate with movement

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a child's feet balancing on a dome shaped BOSU ball

Movement can be medicine when it’s offered with intention.

Does your child frequently bounce, wobble, climb, or constantly move? Or maybe you feel the need to keep moving, fidgeting or rocking. This is often the nervous system’s way of asking for organisation, grounding, or regulation.

One tool that beautifully meets this need is the BOSU ball.

This post explores how a BOSU ball supports regulation, focus, and sensory processing and offers gentle, affordable alternatives if buying one isn’t possible. Though – keep an eye out on second hand ones (Facebook marketplace are often where we find ours!).

What is a BOSU ball?

A BOSU ball is a simple but powerful tool that we use all the time at SensationALL.

Originally designed as fitness device for balance training, they have two sides – a soft dome shape and a flat, hard base (sometimes with ridges for grip). When the dome side faces up, the BOSU ball provides an bouncy surface and when you flip it over, you can stand on the flat side which is a little wobbly.

The gentle bouncing or wobbling from using either side gives the body important feedback through muscles, balance, and posture. This kind of movement helps the nervous system settle and organise itself, helping you to feel calmer, more grounded, and ready to focus.

How to use a BOSU ball:

To CALM…

When feeling high energy, anxious or overwhelmed do some gentle bouncing (Dome Side Up).

Slow, rhythmic bouncing can:

  • Soothe a dysregulated nervous system
  • Help release emotional or physical tension
  • Support transitions between activities
  • This kind of movement works best when it is predictable and unhurried.

Try:

  • Counting slow bounces
  • Bouncing while exhaling/practicing breathing exercises
  • Keeping feet grounded and movements small

To FOCUS

If you are struggling to focus on a task or get motivated do some balancing (Flat Side Up).

Activating deep postural muscles and body awareness can:

  • Increase alertness without overstimulation
  • Support listening and attention
  • Reduce the need for constant fidgeting

You can:

  • Stand or sit while listening to a story
  • Balance while holding an object
  • Use it for short bursts during learning time

Start small. Even 10–30 seconds can be enough.

Don’t want to buy a BOSU Ball? There are alternatives…

You don’t need specialist equipment to support regulation at home. The body responds to input, not brand names!

You can get the same movement and sensation from:

  • A stack of cushions or pillows – stand, kneel or sit on them to activate your core and improve body awareness
  • Yoga mat & towel – roll the towel and place it underneath the mat to create that wobble effect. Great if you want barefoot balance work.
  • Inflatable cushion or wobble disc – much cheaper than a BOSU but provides similar postural and balance input.
  • Space hopper or gym ball – again these are easier to buy for home and will be great for bouncing – use slow for calming regulation or fast to stimulate (but avoid chaotic rhythms if calming is the goal!).
  • Stepping stones – Either bought or make your own with cushions, blankets or paper taped to the floor. They will encourage controlled movement and focus.

Remember…

Movement strategies are not rewards or distractions – they are much-needed support. When someone is seeking motion it is often because they are trying to feel:

  • Safe in their body
  • Organised inside
  • Able to engage with the world

Whether you are using a BOSU ball, a cushion or something else, the magic effect will be the same:

LISTEN to your nervous system. Offer movement with purpose. Prioritise actions that bring calm not chaos.

Keep up to date with the latest SensationALL Self-Regulation Strategies on our socials!

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Meet our fundraising team!

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Find out about the team who organises SensationALL’s fundraising activities…

Behind every fundraising event, appeal and social post at SensationALL is a passionate team working hard to ensure our services can continue to make a real difference.

As a registered charity, we are wholly reliant on donations and grants to cover the cost of running our activities and support groups.

Read more about the trio responsible for fundraising, volunteering and marketing – they are a busy bunch!

Lisa Grainger, Fundraising & Marketing Manager

What does your role at SensationALL involve?
I lead our fundraising team and work closely with Louise and Danielle to generate much‑needed funds from grant giving organisations, individual and corporate donors and through our own events. As well as this, I oversee all our marketing activity, including branding, our website and social media platforms.

What do you like most about SensationALL?
I love how adaptive SensationALL is to the needs of the people who use our services. The team are always reviewing whether services are right for each individual and ensuring everyone has a positive experience. The support offered to each person truly is personalised which I think is incredible.

How long have you been at SensationALL?
8 years this June (not sure where the time has gone!!) and during that time my role has grown alongside the charity.

Favourite fundraising event?
I really enjoy the Kiltwalk. I’ve done both the Wee Wander and the Mighty Stride with my family over the years, and it’s always such a fantastic day. The route is beautiful and the whole event has a real party atmosphere.

A fun fact about you!
I’ve become a bit obsessed with gardening (although I don’t really know what I’m doing!) and even went to the Chelsea Flower Show a couple of years ago. I love being in the garden, even if things don’t always grow as I planned!

Louise Murray, Fundraising & Volunteering Coordinator

What does your role at SensationALL involve?
In my role no two days are ever the same! It includes organising fundraising events and supporting people with their own fundraising, as well as looking after our amazing volunteers who support us across a wide range of roles.

What do you like most about SensationALL?
I love that SensationALL prides itself on creating opportunities for everyone. Hearing about the difference we make to so many families reminds me daily that I’m part of something really special.

How long have you been at SensationALL?
I’ve been with SensationALL for 3 years.

Favourite fundraising event?
I love our quiz nights. It’s always great seeing familiar faces from our regular teams, and I really enjoy the friendly competition between rounds. Our quizmaster is an incredible volunteer who puts so much effort into making the evenings special for everyone.

A fun fact about you!
I spent a year teaching English in primary schools in central France before moving into marketing roles. My French is definitely a bit rusty now, though! 

Danielle Dyce, Funding Officer

What’s does your role at SensationALL involve?
My role is a new addition to the fundraising team and my main focus is on generating income from grants. I spend a lot of time researching new funding opportunities as we receive no statutory funding for any of our services. I’m also involved in events and support our marketing and communications, making it a really varied role – which I absolutely love.

What do you like most about SensationALL?
What I love most is that everyone can be their authentic self at SensationALL – from our beneficiaries to our staff. It’s incredibly rewarding to work for a charity that makes such a meaningful impact on the lives of hundreds of people every year.

How long have you been at SensationALL?
I joined SensationALL in August 2025.

Favourite fundraising event?
I’m really excited to get involved in preparing for this year’s Annual Ball. It’s our most glamorous event and a brilliant opportunity to highlight the stories of our beneficiaries and why our work matters so much. This year’s Masked Ball will highlight the impact of masking on neurodivergent people and the mental toll it can take – I can’t wait to see our guests embrace the masquerade theme.

A fun fact about yourself!
When I was 19, I studied abroad in Lithuania and became the first Scottish student the school had ever had. I was also recognised for attending the most parties while I was there – doing Scotland proud, if you ask me!

If you want to help the team raise money for SensationALL they’d love to hear from you – events@sensationall.org.uk

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Meet the admin team

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Get to know the people behind the scenes at SensationALL…

Elaine and Ellie are our fabulous Service Coordinators who keep all the administrative functions of the charity running smoothly! They are the people who answer your email enquiries, book you onto sessions and take care of lots of other things including IT, health & safety and everything else to keep our buildings running smoothly!

Elaine Green, Service Coordinator

What’s your role at SensationALL and what does it involve?
I am one of the Service Coordinators, concentrating on training (parents/professionals/employers), Learning Pathways Plus (LPP) sessions for individual neurodivergent schoolchildren, and organising the ‘Tea & Tips’ sessions (1-2-1 chats with a practitioner for parents). I also carry out some of the H&S tasks such as weekly fire alarm testing, fire extinguisher checks, the stocking of First Aid kits, plus building, garden, car park and play park inspections.

What do you like most about SensationALL / what does SensationALL mean to you?
I am in awe of our Service Team – their knowledge and compassion is amazing and when you see them working with our attendees, I just think they are awesome. I work in the Administration office and everyone in there is so kind and helpful, with a great sense of humour.  It’s a pleasure to go into work each day and I am immensely proud of the work that we all do.

How long have you been at SensationALL?
I’ve been here for just over 3 years now.

What’s your favourite sensory activity?
I love the vibration plate!  If I have a couple of minutes whilst boiling the kettle, you’ll probably find me on the machine getting a good shake down!  I also love standing on a Bosu balance ball – it feels like I’m doing some exercise.

A fun fact about yourself!
I am also a Wedding Ceremony Officer, as well as a Match Day First Aider at Pittodrie.  In my spare time, I volunteer with the Scottish Charity Air Ambulance and as a Community Cardiac Responder in Westhill.

Ellie McKenna, Service Coordinator

What’s your role at SensationALL and what does it involve?
My role consists of being the primary point of contact for our families and finding support and sessions that are beneficial for them. (and a whole bunch of background IT stuff!)

What do you like most about SensationALL / what does SensationALL mean to you?
My favourite thing about SensationALL is seeing how much it helps our service users and their families. It’s the only place I’ve ever worked where it feels like I really make a difference.

How long have you been at SensationALL?
Almost three years! I started back in May 2023 with way less grey hair!

What’s your favourite sensory activity?
Baking! Especially anything involving chocolate but it has to be vegan.

A fun fact about yourself
I recently got into running and my first ever competitive race was Edinburgh marathon last year! I then did Tough Mudder two weeks after and 4 other races before the end of 2025. 

Regulate with sensory lights

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Sensory lights are a gentle tool for calm, focus and self-support. Although they are often thought of as “nice extras” or pretty decorations, in reality they are excellent nervous-system tools. When we use them with intention, they can help both children and adults become more calm, focused, and feel emotionally safe.

Whether you are supporting a child at home or learning to regulate your own nervous system, light can become a great resource in your toolkit, rather than a ‘nice-to-have’.

Why does light matter to the nervous system?

Light doesn’t just help us see. It talks directly to the brain.

The brain uses light information to decide:

  • Am I safe or on alert?
  • Can I rest or do I need to act?
  • Is this environment predictable or overwhelming?

For sensitive or neurodivergent nervous systems, lighting can either soothe the body or quietly push it toward overload. The key is how the light is used.

Using sensory lights in different ways

When emotions are big, bodies are tense, or the day has been long:

Sensory lights for calming

What does calming light do to the brain?

  • Reduces sensory input
  • Supports the “rest and regulate” system
  • Lowers emotional reactivity
  • Encourages slower breathing and softer attention

What does calming light look like?

  • Soft blues, greens, or purples
  • Low brightness
  • Gentle glow or slow, predictable movement
  • No flashing or sudden colour changes

How to use it at home?

  • Turn lights on before a meltdown or shutdown if you notice early signs.
  • Use during quiet play, reading, or winding down.
  • Let the light sit in the background. It doesn’t need to be the focus
  • Pair with comforting input like a blanket, cuddles, or stillness.
  • Regulation often happens when nothing is demanded.

When energy is low, attention drifts, or transition feels hard:

Sensory lights for alerting and focus

What does alerting light does in the brain?

  • Gently increases arousal
  • Helps the brain orient and engage
  • Supports readiness for action or learning

What does alerting light looks like?

  • Warmer tones like yellow or soft white
  • Slightly brighter light
  • Gentle movement or visual interest
  • Used for short periods

How to use it at home?

  • As a transition cue: “When the light comes on, we’re getting ready.”
  • Before homework, movement breaks, or getting out the door.
  • Pair with active input like stretching or walking.
  • Turn it off once focus is achieved.

Every nervous system is different

Some children (and adults) are very sensitive to light. Watch for:

  • Covering eyes
  • Turning away
  • Increased agitation or withdrawal

If you see these signs, the light may be too bright, too fast, or the wrong colour. Choice matters. When possible, let your child decide:

  • Which colour feels best
  • When to turn it on or off
  • Where it sits in the room

Sensory lights as self support for adults

Sensory lights can support adults who:

  • Feel overstimulated or anxious
  • Struggle to wind down at night
  • Experience sensory overload
  • Need help transitioning between work and rest

Try:

  • Soft lighting in the evening instead of overhead lights
  • A consistent “calm light” after stressful moments
  • Using light intentionally during breathwork or rest

Keep up to date with the latest SensationALL Self-Regulation Strategies on our socials!

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Celebrating Neurodiversity: How SensationALL supports our community 

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16–20 March 2026 marks Neurodiversity Celebration Week, a worldwide initiative that challenges stereotypes and misconceptions about neurological differences.

This week, schools, universities, organisations, and communities are encouraged to recognise the skills, talents, and unique perspectives of neurodivergent individuals, while building a more inclusive environment that values diversity and supports everyone to reach their full potential. 

In Scotland, it’s estimated that 10–15% of the population is neurodivergent, representing hundreds of thousands of people. Additionally, research suggests that 1 in 6 people in Scotland (around one million) live with a long-term neurological condition, like autism or ADHD.

A safe place for ALL 

At SensationALL, we provide support for people of ALL ages and conditions and their family members removing the barriers of a formal diagnosis. Currently, we interact directly with over 480 individuals each year across 800+ sessions, but the demand we face is much greater. With over 1,900 registered service users and close to 200 named on our waiting lists actively seeking a space in one or more of our services, it’s clear that we need to do more. 

As a charity who receive no statutory funding, we rely entirely on grants, donations, corporate partnerships, and fundraising efforts to keep our services running. Like many charities, we are navigating an increasingly competitive funding landscape, with reduced funding available and rising demand leading to higher rejection rates. 

Inclusive, supportive, and safe 

Our groups are different to mainstream or public recreational activities because we create a safe, welcoming environment where our specially trained staff support attendees so they can: 

  • Recharge and express themselves freely 
  • Build genuine friendships 
  • Reduce loneliness and isolation, reducing mental health risks 
  • Connect with a community of people who accept them as they are 

We carefully match each person to a group that suits their needs. Sessions are designed to help people with sensory processing or emotional issues to build skills that will improve confidence, social interaction and resilience. 

To ensure everyone can thrive we: 

  • Keep group sizes small (an average of 6-8 per session) 
  • Considers the person needs of attendees not just age so we can meet their behavioural and sensory needs  
  • Operate waiting lists to accurately gauge demand for each service and support level 

Sadly, despite our best efforts to grow services, waiting lists are increasing faster than ever before and many are left waiting for support they can’t access anywhere else. 

Lifelong support for individuals and families 

At SensationALL, we believe everyone deserves equal access to meaningful social opportunities. For many, our groups are their only opportunity to make friends and feel a sense of belonging. 

We also support parents and carers, helping them feel informed, confident, and connected. Our families report: 

  • Improved mental health and wellbeing 
  • Stronger family dynamics 
  • Loved ones developing better self-regulation and social skills 

Our approach creates a supportive environment for the whole family, enabling individuals to thrive at every stage of life. 

Help us do more 

We are working hard to expand our timetable and create more spaces, but we need your help. The funding climate is tough for all charities, so donations, corporate partnerships, and fundraising support means more than ever!  

Every pound you contribute will enable us to reach more people and provide the vital services our community relies on. 

You can make a difference: 

  • Fundraise for SensationALL – there are so many opportunities coming up, why not do the Kiltwalk for us in 2026?! 
  • Dontate to SensationALL or support our fundraising campaigns 

Together, we can ensure that every neurodivergent individual and their family in the north east has the support they deserve to thrive. 

Meet the service team!

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Find out more about the fabulous team people who run our SensationALL services!

Collectively our team of practitioners and support workers have decades of experience working with people with complex needs and a wealth of knowledge and expertise.

Chloe Legge, Service Team Lead

about Chloe

What’s your role at SensationALL and what does it involve?
My role as Service Team Lead bridges service demand, design, and delivery with operations and HR. I collaborate with the operations team, session coordinators, and Clinical Team Lead to schedule and deliver services, recruit and allocate staff, lead our team of practitioners and youth workers, manage appraisals and training needs, as well as have fun in some sessions too!

What do you like most about SensationALL?
The shared passion within the team for supporting neurodivergent individuals, their families, carers, and the wider community. The genuine, authentic care shown by the team drives our work and ensures that a needs-led, person-centred approach remains at the heart of everything we do. I feel proud to work for a charity that retains such a strong sense of purpose and fosters an environment built on inclusion, understanding, and lived experience.

How long have you been at SensationALL?
I have been at SensationALL for over 3 years now, starting in a Youth Worker position in 2022, and becoming Service Team Lead in 2023. 

What’s your favourite sensory activity?
My favourite sensory activities are movement-based. I especially enjoy using the balance boards and vibration plates, as well as active games in the soft play room, particularly hide and seek or grounders. I also love making slime!

A fun fact about yourself!
I love being outdoors, and when I’m not playing hide and seek or making slime at SensationALL, you’ll usually find me in the mountains or tucked away in a remote coffee shop in some distant corner of Scotland. 

Rebekah Moorhouse, Clinical Team Lead

about Rebekah

What’s your role at SensationALL and what does it involve?
I’m the Clinical Team Lead. My role involves our training delivery and offerings and supporting with the clinical guidance for our team, ensuring high-quality, child-centred practice, and working closely with families to make sure each child’s sensory needs are truly understood and supported. I also help shape how we grow and develop as a service while keeping care, connection, and curiosity at the heart of everything we do.

What do you like most about SensationALL / what does SensationALL mean to you?
What I love most about SensationALL is the deep respect for every child and adult as an individual. SensationALL means safety, understanding, and possibility to me. It’s a place where differences are welcomed, nervous systems are honoured, and children are supported to thrive in ways that feel right for them.

How long have you been at SensationALL?
I’ve been part of SensationALL for 8 years.

What’s your favourite sensory activity?
My favourite sensory activity is anything involving deep pressure or heavy work. It’s grounding, regulating, and such a powerful way to help children feel safe and settled in their bodies.

A fun fact about yourself!
I love creating calm, cosy spaces and I’m always thinking about how environments can feel more regulating, nurturing, and welcoming. I’m also obsessed with Neuroscience which helps us understand neurodivergent nervous systems! 

Fran Duncan, Occupational Therapist

about Fran

What’s your role at SensationALL and what does it involve?
Presently, I am helping with the Tea & Tips service we offer to parents and carers. I speak with them about questions and concerns they have about their children, many times supporting them with information about self regulation, but also addressing other specific concerns they may have.

What do you like most about SensationALL / what does SensationALL mean to you?
SensationALL has always impressed me as a charity that helps people who may not be able to get support from our other community or health services, and can do things for them in a more timely manner. I feel it is an important charity for that reason, and also for the way it fosters supportive friendships/relationships among the users and their parents and carers.

How long have you been at SensationALL?
Being a close friend of Suz Strachan, I have know about the charity as it was developing and at its earliest stages. I have been involved with it since I moved back to Scotland from the States at the end of 2016, almost ten years now.

What’s your favourite sensory activity?
Any type of shoulder massage always hits the spot!

A fun fact about yourself!
I enjoy playing my violin both in a traditional Scottish group, and a Folk orchestra. 

Marie Massie, Practitioner

about Marie

What’s your role at SensationALL and what does it involve?
My role at SensationALL is as a service practitioner, therefore I plan and lead some SociALLise services, which aim to meet the needs and provide a positive experience for neurodivergent young people and adults.

What do you like most about SensationALL / what does SensationALL mean to you?
I enjoy developing positive relationships with our service users and families as well as supporting them to the best of my ability. I value this aspect of SensationALL.

How long have you been at SensationALL?
I have been at SensationALL for over 4 years now!

What’s your favourite sensory activity?
I enjoy sensory play, preferably with water or orbee’s and I like to encourage relaxation with sensory lights. 

A fun fact about yourself!
I like go karting and wanted to be a race driver for a long time! 

Caitlin Tawse, Senior Practitioner

about Caitlin

What’s your role at SensationALL and what does it involve?
As part of my role at SensationALL as a senior practitioner, I run our ChillOOT sessions focusing on self-regulation and managing emotions, as well as leading our social groups for teens and primary age kids, with some involvement in adult services as well! I am also the organisations mental health ambassador, helping to promote positive mental health in all that we do.

What do you like most about SensationALL?
SensationALL is a place that I feel safe and supported, and I love being able to create that environment for our service users. It’s a place you can truly be yourself with no fear of judgement, and my confidence has truly flourished in the time I’ve been here.

How long have you been at SensationALL?
I started at SensationALL in September 2021.

What’s your favourite sensory activity?
I love making slime, though I’m still working on finding a perfect recipe! 

A fun fact about yourself!
I studied Psychology and Business at university, and I started at SensationALL during my final year, I’ve been here ever since, apart from taking a year out from 2023-2024 to work at Walt Disney World in Florida! 

Jo Nicholas, Family Support Practitioner

about Jo

What’s your role at SensationALL and what does it involve?
I am the Family Support Practitioner, which basically means I get the privilege of walking alongside parents and carers as they support their children. Living with neurodivergence can feel incredibly isolating, and a big part of my role is helping to lift some of that isolation and remind families that they don’t have to do any of this on their own.

If you’ve spent any time with me, you’ve probably heard some of my go‑to mottos more than once: “It’s not hard because you’re failing — it’s hard because it is hard,” and “You are not alone.” I tell them a lot because I have I had to learn those same lessons as the parent of a neurodivergent child.

I also lead the preschool group here at SensationALL, which I absolutely love. Working with the little ones — and their parents — as they take their first steps into understanding neurodivergence.

What do you like most about SensationALL?
My favourite part of working with our parents/carers is something I call ‘watching the light bulb moment’, when they realise for the first time that there are other parents out there walking a similar journey to them, and when they learn more about their child’s behaviour and the how and why of how to support them.

I also have experienced the impact of SensationALL as a parent, as my son is a service user and loves attending sessions and being with others who he can see are ‘like me’.

How long have you been at SensationALL?
I have worked at SensationALL for 4 ½ years but accessed services as a family for about 2 years before working here.

What’s your favourite sensory activity?
It has to be the power of bubbles! I have watched an individual’s emotions change in a moment just from the introduction of a bottle of soap and water. Those bubbles have healing qualities.

A fun fact about yourself!
I have an expert knowledge of Dinosaurs! I have an amazing Neurodivergent son whom I call my walking, talking, encyclopaedia. My son takes every possible moment to educate me on the world of palaeontology!


In addition to these wonderful people we have an enthusiastic team of support & youth workers who assist the practitioners during sessions.

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Understanding your senses – hearing

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Hearing isn’t just about our ears. It’s about how our brain makes sense of sound, voices, music, background noise, sudden bangs, or the quiet hum of everyday life.

For some people, sound feels calming and grounding. For others, it can feel confusing, distracting, or overwhelming. This guide gives you an easy way to understand what you, or your child, might be experiencing, and how to find calm, connection, and comfort at home.

How does auditory processing works?

Auditory processing is the brain’s ability to:

  • notice sound
  • filter out background noise
  • understand speech
  • tell where sound is coming from
  • use rhythm and tone
  • stay regulated in noisy spaces

When this system works smoothly, people feel settled, focused, and ready to learn or play. When it struggles, their behaviours will often show this.

Why does sound affect our emotions?

When we hear sound, it goes straight to the part of the brain that decides “I’m safe” or “I’m not safe.”

For sensitive nervous systems, this can mean:

  • small sounds can feel huge
  • sudden noise can trigger fear
  • silence feels calming

or:

  • loud, rhythmic sound can feel grounding
  • music helps regulate emotion
  • predictable sound feels safe

Over-responsive or under-responsive?

There are two common ways in which people can respond to sound: over-responsive and under-responsive. They can be seen in children, teens and adults.

Over-responsive

Over-responsive is when sound can feel too much. This happens in children, teens and adults. You might notice:

  • Hands over ears
  • Avoids noisy places
  • Gets upset with sudden sounds
  • Startles easily
  • Prefers quiet and calm
  • Meltdowns or anxiety which is triggered by noise

How to support someone who is over-responsive:

  • Noise-reducing headphones
  • Reduce background noise
  • Warn them before any loud sounds
  • Speak slowly with fewer words
  • Create a quiet corner at home
  • Use soft rhythmic music

Under-responsive

Under-responsive is when sound does not register strongly enough.

  • Doesn’t respond to their name right away
  • Needs instructions to be repeated
  • Turns music up loud
  • Seeks noise (hums, taps, bangs)
  • Enjoys busy, loud environments
  • Struggles to focus without sound

How to support someone who is under-responsive:

  • Use songs and rhythms for routines
  • Add movement and sound together (clap, drum, stomp)
  • Clear, short instructions
  • Listening games
  • Musical toys or instruments
  • Use a sound to cue to get attention

Supporting the auditory system isn’t about forcing tolerance. It’s about helping the nervous system feel safe, steady, and understood!

Ideas to try at home!

Keep up to date with the latest SensationALL Self-Regulation Strategies on our socials!

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Regulate with floor time

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Do you ever feel that you do your best thinking or relaxing while sitting on the floor? Maybe your child plays best when they are lying on the floor. Well there’s a good reason for it and we explore using the floor as a regulation tool in this blog.

For many neurodivergent people, the floor is a powerful regulation tool. Floor time isn’t about getting in the way, making a mess or being lazy… it is about the nervous system feeling safe, grounded and supported.

Why regulation starts in the body

Before you can focus, listen, learn, or communicate your nervous system needs to feel settled.

Neurodivergent nervous systems often process sensory information differently.

Sitting upright on a chair, staying still, or holding a particular posture can take a huge amount of effort, leaving less energy for learning or emotional regulation.

The science behind floor time

There is a scientific basis to support the use of floor time:

1. Proprioception: Feeling grounded and secure

Proprioception is the sense that tells us where our body is in space. When you sit or lie on the floor, you receive:

  • Firm contact through the legs, hips, and spine
  • Gentle pressure through muscles and joints
  • Clear feedback about where your body is
  • Input that helps the brain feel safe and organised.

The floor gives the body more information, more sensory feedback, and more support, which helps the brain relax.

So ultimately, being on the floor can reduce anxiety, support emotional regulation, and make it easier to concentrate.

2. Vestibular input: Balance without overwhelm

The vestibular system helps with balance, movement, and alertness. Floor positions naturally allow:

  • Shifting weight
  • Rocking gently
  • Changing positions easily
  • Crossing the midline

The movement helps you stay regulated without becoming over-stimulated, supporting focus without tipping into restlessness.

3. Tactile input: Predictable, calming touch

Putting it simply, the floor is solid. It provides steady and predicable touch.

So unlike light or unexpected touch, which can feel overwhelming for some people, contact with the floor is consistently reliable which can be calming.

You can change your body position to respond to the needs of your nervous system by alternating between the floor and seats in line with your mood.

Using the floor as a grounding tool

For many, the floor acts like an anchor, helping you stay connected to your body and the moment.

Being close to the ground can:

  • Slow down breathing
  • Reduce emotional overwhelm
  • Improve body awareness
  • Support people who dissociate or shut down
  • Help people feel present and calm

Plus, anything can be done on the floor! For both adults and children the floor can be multi-functional – learning doesn’t have to stop because you are on the floor.

  • Read or write lying on your tummy
  • Build, sort, and play sitting on a rug
  • Talk through feelings leaning on cushions
  • Do homework while sprawled out comfortably
  • Do some stretches or yoga on a mat

The power of language

Avoid using negative language when someone is using the floor. Comments like “Sit properly” or “Get up off the floor” can be upsetting and lead to increased dysregulation.

Instead try supportive phrases like:

  • “Would the floor feel better?”
  • “Let’s take this down to the ground.”
  • “What does your body need right now?”

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Breathing Games

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Breathing Games are a playful, engaging way to help people learn self-regulation through mindful breathing.

Deep, slow breathing stimulates the vagus nerve, one of the main connections between brain and body, which helps to shift the body from “fight/flight” into a calmer “rest/digest” state. It doesn’t matter what the breath is – it’s about breathing with purpose!

What are breathing games?

Breathing Games use imagination, movement, and fun to make breathing accessible and enjoyable. Instead of asking a child to “take a deep breath” (which can feel a bit abstract or pressured), we bring it into play to encourage curiosity and connection.

Why are breathing games important?

Breathing games are a great way of supporting emotional regulation, especially among children. They:

  • help to regulate the nervous system
  • encourage self-awareness
  • help to develop self-regulating skills
  • support emotional safety, by removing pressure and finding fun
  • encourage co-regulation where adults can model calm and connection

What are the benefits:

  • Creates a feeling of calm, moving the body out of “flight or flight” mode.
  • Accessible anywhere – we can use these games in almost any environment and they require no equipment.
  • Builds self-esteem and control by giving children a concrete tool to manage big feelings.
  • Encourages conscious reflection of body signals like heart rate and muscle tension.

Top tips for breathing games!

  • Keep the instructions obvious and clear – “breath deeply” doesn’t work for many children!
  • Keep it short and playful – 30 seconds to two minutes for younger children
  • Use all the senses – this might mean using pictures, objects, music, story-telling or movement
  • Make it a routine – breathing can become a familiar tool, not just an emergency skill

How to use breathing games.

Why not try some of our games at home or when you are out and about! We have different games for different ages – check them out here:

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Self-regulation spotlight – Deep Pressure!

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At SensationALL, we use a wide variety of sensory-informed strategies during our sessions and interactions with people with neurodivergent conditions and additional support needs.

In this article, Clinical Lead, Rebekah, explains why these approached are important, and how they can benefit you or your loved one.

Deep Pressure

What is it?

Deep pressure stimulation (DPS) means applying consistent, gentle weight or compression to the body.

This can be through weighted blankets, firm hugs (with consent), compression garments, or activities like pushing/pulling heavy objects.

How does it work?

Deep pressure activates the body’s proprioceptive system and sends signals to the brain that help reduce anxiety, increase focus, and create a feeling of safety. This can be particularly beneficial for individuals who may experience sensory overload or dysregulation!

Here are a few suggestions for activities based on age groups that incorporate deep pressure!

Young children (ages 2-6)

  • Compression hugs or “body sandwich” with cushions
  • “Steamroller” game (child lies under a blanket/mat or cushion and is gently rolled
  • over with pressure)
  • Rolling in a blanket (like a burrito)
  • Animal walks: bear crawl, crab walk — heavy work through limbs
  • Tug-of-war or pulling toys

Children (ages 7-12)

  • Weighted lap pads during seated tasks (school, homework)
  • Heavy work jobs: pushing laundry baskets, carrying books, stacking chairs
  • Deep pressure massage or brushing protocol (e.g., Wilbarger)
  • Yoga poses with joint compression (downward dog, child’s pose with hands
  • pressing into floor)
  • “Pillow pile crash”: jumping into a beanbag or soft pile
  • Fidget tools that provide resistive feedback (therapy putty, stress balls)
  • Introduce self-advocacy: “When I feel jittery, I can do __ to feel better.”

Teens (ages 13+)

  • Compression vests or snug athletic clothing
  • Weighted blankets or wraps during relaxation, sleep, or transitions
  • Wall push-ups, planks, or resistance band exercises
  • Therapeutic massage or self-massage tools (foam rollers, vibrating pads)
  • Carrying a loaded backpack briefly (not for long periods)
  • Using gym equipment for proprioceptive input: rowing machines, resistance training

If you find that deep pressure works for you, it might be worth considering how this can be part of your everyday routine. Here’s a few examples of how deep pressure can be applied to your daily routine:

  • Morning: Wall pushes, body squeezes, weighted breakfast chair pad
  • School: Lap pad, heavy backpack (briefly), resistance putty during listening
  • Afternoon: “Heavy work” chores or play, trampoline or crash pad time
  • Transitions: Compression vest, bear hug, or pillow sandwich before car rides or errands
  • Bedtime: Massage, weighted blanket, yoga or child’s pose

When using these strategies, it is important to follow a number of safety tips!

  • Always person-led: Deep pressure should never be forced; it must feel safe and comforting!
  • Time-limited: Weighted blankets or vests should be used for 20 minutes at a time.
  • Observe response: Signs of dysregulation (sweating, agitation, zoning out) means it’s too much input.
  • Use appropriate weight: Weighted items should be around -10% of the child’s body weight, or minus 1-2lbs, depending on modality. Always ensure you are adjusting the weight and communicating with the person – deep pressure can vary for everyone!
  • Pair with co-regulation: Use deep pressure WITH verbal reassurance and a soothing tone.

Deep pressure is a powerful, non-verbal language of safety. It tells the body: you are grounded, you are held, you are safe. When used respectfully, it becomes a ritual of care, a bridge between nervous system healing and daily life.

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