Why Top Down & Bottom Up Is the Answer

The Science Behind a Holistic Approach

When it comes to personal growth and therapy, there are two main approaches: top-down and bottom-up. Both are valuable, but the key to real, sustainable change lies in combining the two. Here’s why this integrated approach works and how it taps into both the conscious and unconscious mind for lasting progress.

1. What Are Top-Down and Bottom-Up Approaches?

  • Top-Down: This approach focuses on conscious processes like thoughts, beliefs, and behaviors. Tools such as cognitive reframing, journaling, and mindfulness are commonly used to identify patterns, challenge limiting beliefs, and create new ways of thinking.

  • Bottom-Up: This method works with the body and nervous system, addressing the unconscious patterns and emotional imprints stored within us. Techniques like somatic work, breathwork, and body-centered therapies help release stored trauma, regulate the nervous system, and access deeper layers of healing.

Both approaches are powerful, but they target different levels of our experience. Together, they create a more complete and effective pathway to change.

2. The Unconscious Mind: Why Bottom-Up Is Essential

Up to 95% of our beliefs and behaviors are driven by the unconscious mind. This means that while we might consciously want to change, unconscious patterns can keep us stuck.

For example:

  • You might consciously tell yourself, “I am confident,” but if your body is still carrying the imprint of self-doubt or fear, you’ll struggle to embody that belief.

  • You could set goals and reframe negative thoughts, but if your nervous system is dysregulated, it will be difficult to take consistent, aligned action.

Bottom-up approaches work directly with the unconscious mind and the body, allowing you to access and release these deeply held patterns.

3. What Blocks Us From Accessing the Unconscious?

Our unconscious mind uses protective mechanisms to shield us from discomfort. While these mechanisms are designed to keep us safe, they can also prevent us from addressing the root of our challenges.

Some examples of these protective strategies include:

  • Rationalization: Convincing yourself that something doesn’t matter or isn’t a big deal.

  • Avoidance: Steering clear of thoughts, memories, or feelings that feel overwhelming.

  • Self-Deception: Writing or saying what you think you should feel instead of what you truly feel (sooo guilty of this)

These mechanisms aren’t “bad”—they’ve served a purpose. However, to make progress, we need to gently and safely explore what lies beneath them.

4. The Role of the Nervous System in Lasting Change

The nervous system plays a critical role in how we process emotions and respond to stress. When we experience trauma or prolonged stress, our body stores those experiences, even when we’re no longer consciously aware of them.

  • Top-down work can help us understand these patterns intellectually, but it often can’t address the physiological responses tied to those experiences.

  • Bottom-up work helps us process and release those stored responses, bringing the nervous system back into regulation.

For example, practices like Holotropic aka Conscious Connected Breathwork can bypass the thinking mind and allow the body to release tension and emotional imprints. This not only helps us feel lighter and more at ease but also creates a foundation for the new beliefs and patterns we’re working to establish through top-down methods.

5. How Top-Down and Bottom-Up Work Together

The most effective way to create lasting change is to combine these approaches.

  • Top-Down Tools help you:

    • Identify recurring thought patterns and limiting beliefs.

    • Reframe negative self-talk into empowering narratives.

    • Set goals and create actionable steps toward change.

  • Bottom-Up Tools help you:

    • Access and release unconscious emotional and physical imprints.

    • Regulate your nervous system for a sense of safety and calm.

    • Build emotional resilience and process past trauma.

When used together, these methods allow you to address both the conscious and unconscious layers of your experience, creating a more holistic and sustainable shift.

6. Why This Approach Works

Change happens on two levels:

  • Cognitive and Conscious (Top-Down): We need to understand what’s happening and actively work to shift our thoughts and behaviors.

  • Physiological and Unconscious (Bottom-Up): We need to release the deeper emotional and nervous system patterns that keep us stuck.

Separately, these approaches are limited. Together, they offer a comprehensive path to growth and healing.

7. What This Means for You

If you’ve been working on yourself but still feel stuck, it’s worth exploring whether you’ve been focusing too much on one approach. Perhaps you’ve been journaling or reframing your thoughts without addressing what your body is holding onto. Or maybe you’ve been doing somatic work without exploring the beliefs driving your actions.

The answer isn’t one or the other—it’s both, tailored to what you need at any given moment.

Combining top-down and bottom-up methods has made a world of difference in my work with clients and in my own journey. It’s about understanding that change isn’t just a mental process or a physical one—it’s a whole-person journey.

If you’re ready to explore this integrated approach, I’d love to support you.

Together, we can address both the mind and body, helping you move forward with ease and confidence.

 

Previous
Previous

Learning to Let Go

Next
Next

It’s Not What You Do