Understanding Regulation: Top Down vs. Bottom Up Strategies
A “flipped lid” is what happens when big feelings take over the brain.
When something feels stressful or overwhelming, the brain’s emotional center jumps into action and the thinking part of the brain goes offline for a bit. This is the body’s way of protecting us—it prepares us to fight, run away, or freeze.
This response is helpful in real danger, but it can also happen during everyday moments like conflict, pressure, or feeling judged. When that happens, our body can feel flooded and reactive, even if we’re actually safe.
What Dysregulation Can Look Like:
Hyperarousal (Fight or Flight)
anxiety or panic
scanning the room
jumpy or reactive
rapid speech or fidgeting
Hypoarousal (Freeze or Shutdown)
zoned out or withdrawn
little movement or response
numb or emotionally flat
slumped posture or fatigue
Co-Regulation
One of the most powerful tools for helping a dysregulated child is our own regulated nervous system.
“Big brains lead little brains.”
Because of mirror neurons, children naturally begin to match the emotional state of the adult around them. When we stay calm and grounded, our calm helps bring their nervous system back online.
🧠 Top-Down vs. Bottom-Up Regulation
Top-down strategies involve the thinking brain—problem solving, talking things through, or choosing a coping skill. These work only when the cortex is still somewhat online.
But when the lid is fully flipped and the cortex is offline, logic and language are no longer accessible. This is when bottom-up strategies are needed—using the body to help calm the nervous system.
Bottom-Up Regulation Tools
These strategies communicate safety directly through the body:
• tossing or catching a ball
• rhythmic movement (bouncing, clapping, swaying)
• deep breathing
• walking or movement breaks
• sensory input (cold water, sour candy, weighted items)
• squeezing objects or using resistance
These activities help organize the nervous system and allow the thinking brain to come back online.
💡 Remember:
When we regulate ourselves first, we help regulate the child—often without saying a single word.
🤝 Connection
By doing these activities yourself, you are:
Regulating your own nervous system
Nonverbally co-regulating through mirror neurons
Supporting the student’s brain to come back online—without demand or compliance
“Big Brains will Always Lead Little Brains”
My children's mindfulness book, Eagle Eyes, weaves an embedded mindfulness lesson into the story, making it engaging and accessible for kids.
