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

Nervous System Regulation Under 5 Minutes | Somatic Exercises

In this short but powerful Somatic Quickie, we use two highly effective techniques—chest tapping and the armpit hug—to calm the nervous system, bring the body into a state of safety, and help shift out of stress, anxiety, or emotional overwhelm. These practices work by targeting key areas of the body involved in polyvagal regulation, emotional containment, and vagal tone stimulation. Whether you’re carrying tension in your chest, feeling dysregulated, or just need a moment to come back to yourself—this 5-minute routine is for you Here’s how it works (the science behind it): 1) Chest tapping stimulates the sternum, vagus nerve branches, and thymus gland, helping interrupt the fight-or-flight response and activating parasympathetic calming. Rhythmic tapping can also support bilateral stimulation, a method used in EMDR and somatic trauma work to process stress and reduce emotional charge. 2) The armpit hug engages deep-pressure receptors around the upper ribs and side body (a zone rich in interoceptors), creating a sense of containment and security. This practice mimics the protective posture the body naturally assumes when overwhelmed—only this time, you’re doing it consciously, giving your nervous system the message: you’re safe now. ✨ These practices also support neuroception—your body’s unconscious ability to detect safety or threat. By offering slow, predictable input to the chest and upper torso, this sequence helps recalibrate neuroceptive cues from danger back to safety, reducing the need for defensive responses like anxiety or shutdown. ✨ This practice is especially supportive for those who experience: — Chest tightness or shallow breathing — Emotional overload or nervous system “buzzing” — Difficulty accessing calm, even while resting — Disconnection, numbness, or dissociation Together, these movements: ✔️ Support vagus nerve activation ✔️ Help regulate breathing + heart rate ✔️ Relieve chest tightness + anxiety ✔️ Offer sensory input that soothes hyperarousal ✔️ Gently invite you out of freeze, shutdown, or overwhelm ✨ Remember: small, consistent inputs are more impactful than dramatic ones. These movements may look subtle, but they’re powerful—they help create the conditions for regulation and healing through gentle repetition and felt safety. Use this practice when: — You feel stuck in stress, tension, or a racing mind — You need grounding, but don’t have much time — You want to shift your internal state quickly and gently — You’re working with emotional residue or post-trigger fatigue — You need a safe way to reconnect with your body 💡 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. - Whether you’re new to somatics or looking to deepen your practice, this guided somatic practice offers a gentle introduction to connecting with your body, mind and soul. 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. - YouTube:    / @shebreath_teresa   Instagram: shebreath_official TikTok: sheBREATH Website: www.shebreath.com - 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. #somaticexercises #polyvagaltheory #mentalwellness #dissociation #stressrelief #stressmanagement #nervoussystemregulation #nervoussystemhealing #nervoussystem #somatichealing #somatictherapy #somatics