How to Play Like a Dolphin for Nervous System Health and Regulation

As I sat watching the horizon for signs of the next wave, two dolphins appeared.

Side by side, they gathered speed, riding the energy of the ocean swell. Their eyes seemed to smile with delight as they glided by. Dolphins don’t rearrange their day to fit in a surf. They tune in to the energy of the ocean and ride the swell as it invites them.

How can we benefit from playing like dolphins?

When my son asks, “Dad, can you play with me?” my mind often finds excuses to delay or avoid playing. These excuses usually fall into two broad categories:

• I’m too busy
  
  

• I’m too tired
  
  

The too busy excuse often stems from activity in the sympathetic nervous system, a sign I’m tipping towards a state of over-activation. Perhaps a little anxiety is creeping in as I think about my to-do list.

The too tired excuse usually comes from a nervous system leaning into dorsal vagal, resisting connection and attempting to conserve energy.

Saying yes to the invitation to play is the first step toward centering the nervous system in ventral vagal. As we play, our system rides the wave of shared energy, joy, and connection—leaving us feeling calm, connected, and regulated.

What if, like a dolphin responding to the energy of the ocean, you said yes to an opportunity to engage in play with spontaneity and joy?