Nervous System Regulation Under 5 Minutes | Somatic Exercises скачать в хорошем качестве

Nervous System Regulation Under 5 Minutes | Somatic Exercises

This concise, educational somatic routine teaches two evidence-informed techniques—interlaced-fingers containment (self-hug) and gentle seated rocking—to support autonomic regulation, vagus nerve activation, and emotional integration. Ideal for therapists, coaches, and anyone seeking trauma-sensitive tools, this practice can be used in clinical settings or at home to down-shift fight/flight/freeze responses and build a foundation of felt safety. Neurophysiological Mechanisms -Vagal Tone Enhancement: Deep pressure and rhythmic motion activate the ventral vagal complex, increasing resilience to stress. -Polyvagal Theory Application: Combining self-containment with movement recruits both neural circuits for social engagement and core regulation. -Interoceptive Awareness: Focus on chest and torso sensations strengthens mind-body connection, helping to identify early signs of dysregulation. -Amygdala Modulation: Predictable sensory input quiets hypervigilant threat responses, supporting a shift out of fight, flight, or freeze states. Key Benefits -Rapid anxiety and panic reduction -Improved emotional containment and reduced overwhelm -Enhanced body awareness and sensory integration -Strengthened parasympathetic response for deeper rest and digestion -Practical trauma-informed tool requiring no equipment 💡 Always give yourself space afterward to integrate—pause, breathe, or journal what you notice. What arises during the practice may take time to settle. That’s part of the healing. - Reminder: If you sigh, yawn, shiver, swallow or have an emotional release, this is a sign your nervous system is starting to regulate and feel safer. - Find more practices on my website: https://www.shebreath.com/store YouTube:    / @shebreath_teresa   Instagram: shebreath_official TikTok: sheBREATH - As a certified trauma-centered somatic practitioner and breath therapist, I help you regulate your nervous system. My journey included transforming personal challenges into wisdom. I´ve evolved through my own trauma, trials and errors, which now empower me to offer guidance and support to others navigating their own transformations. - Disclaimer: The content provided on this channel is for educational and entertainment purposes only. Teresa Trieb is not responsible for any liabilities, injuries, or damages that may occur from following the information or advice in these videos. By voluntarily participating in these somatic exercises, you agree to do so at your own risk and accept full responsibility for any potential damage. You may consult a healthcare professional before beginning somatic exercises. These exercises are intended as a general guide; always pay attention to your body's signals and discontinue if you feel unwell. If you experience sensations such as tingling, ear ringing, dizziness, light-headedness or similar symptoms, please remain calm, as they are completely normal. #nervoussystemregulation #cortisol #polyvagaltheory #somatichealing #somaticexercises #somatics #nervoussystem #somatictherapy