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

Nervous System Regulation Under 5 Minutes | Somatic Exercises

Welcome to your next Somatic Quickie—a 5-minute nervous system reset designed to shift you out of stress, anxiety, or shutdown and into grounded presence. This short session combines lower belly tapping and earlobe circles, two gentle yet powerful techniques that help re-regulate the nervous system from the bottom up. These movements are informed by somatic therapy, polyvagal theory, and trauma-sensitive bodywork, and they’re especially useful when you’re feeling disconnected, emotionally charged, or overstimulated. You don’t need a long practice—just consistent, body-based input to support safety and integration. The science behind the practice: 1) Lower belly tapping stimulates the enteric nervous system and engages the deep core, where many of us store unresolved stress or fear. This area is rich in interoceptors and vagal branches, making it a direct access point to your parasympathetic system. Tapping helps to release bracing patterns, support digestion, and down-regulate the fight/flight response. 2) Earlobe circles gently stimulate the auricular branch of the vagus nerve, which connects to the brainstem and helps regulate heart rate, breath, and emotional state. This subtle, rhythmic movement can promote vagal tone, improve emotional resilience, and bring a sense of calm and focus—especially when anxiety feels overwhelming or the system is moving too fast. These practices also work through neuroception—your body’s unconscious ability to detect cues of safety. By providing slow, repetitive sensory input, they shift the system toward regulation without forcing anything. Use this quick reset when: — You feel emotionally raw or overstimulated — Your thoughts are racing and you can’t “think your way out” — You’re dissociating or struggling to feel present — You need grounding before or after a triggering moment — You want to support digestion, vagal tone, and core connection — You only have 5 minutes, but still want to care for your nervous system Why nervous system regulation is foundational for mental health: Mental health isn't just about mindset—it's also about state regulation. When your autonomic nervous system is stuck in chronic sympathetic arousal (fight/flight) or dorsal vagal shutdown (freeze/collapse), your brain and body interpret even safe experiences as threatening. This underlying dysregulation contributes to anxiety, panic, emotional numbness, brain fog, and exhaustion. Somatic regulation practices like tapping and vagal stimulation don't just relax you in the moment—they help reshape your neurophysiological baseline. Over time, these inputs improve vagal tone, support better neuroception (your body's unconscious safety detection), and shift the brain-body system out of chronic survival mode. This opens the door to more effective cognitive processing, emotional resilience, and relational safety. In short: regulating the body lays the groundwork for healing the mind. 💡 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 #cortisol #dissociation #stressrelief #stressmanagement #nervoussystemregulation #nervoussystemhealing #nervoussystem #somatichealing #somatictherapy #somatics