Somatic Exercises To Sleep Better | 13 Minutes скачать в хорошем качестве

Somatic Exercises To Sleep Better | 13 Minutes

Welcome to Day 3 of Somatic Kickstart, my transformative 30-day series designed to enhance nervous system regulation and improve your overall well-being. Today’s focus is on battling insomnia—whether you struggle with falling asleep, staying asleep, or waking up in the middle of the night unable to return to rest. This guided somatic routine is perfect for calming your mind and body before bedtime or during restless nighttime awakenings. WHY SOMATIC EXERCISES HELP WITH INSOMNIA Insomnia disrupts the body’s natural rhythms, leaving you feeling frazzled, unfocused, and disconnected. By incorporating specific somatic exercises into your nightly routine, you can reset your nervous system and promote relaxation. These exercises activate the parasympathetic nervous system to counter the stress-driven “fight or flight” response that keeps you awake. WHAT TO EXPECT IN THIS ROUTINE 1) Covering the Eyes: Rub your hands together to create warmth, then place them gently over your eyes. This simple practice eliminates visual distractions, promoting sensory deprivation and encouraging inward focus. By reducing external stimuli, your nervous system can calm down, easing you into a relaxed state. 2) Humming to Soothe the Vagus Nerve: Inhale deeply through your nose and exhale with a gentle hum. This stimulates the vagus nerve, helping to regulate your heart rate and induce a sense of calm. The vibrations also increase nitric oxide production, which improves airflow and reduces nasal congestion, enhancing breathing during sleep. 3) Progressive Muscle Relaxation: Tense and release your muscles by clenching your fists or pressing your palms together. This systematic approach reduces physical tension, slows your heart rate, and deepens your breathing, promoting a state of restfulness. PMR can help break the cycle of stress and sleeplessness by training your body to associate muscle relaxation with sleep. 4) Brain Hold: Place one hand on your forehead and the other at the back of your neck. These areas are closely linked to stress processing and emotional regulation. The gentle pressure combined with slow nodding movements stimulates the vagus nerve, signaling your body to relax and prepare for sleep. 5) Swaying Self-Hug: Wrap your arms around yourself and gently sway side to side. This motion mimics the soothing, rhythmic rocking experienced in infancy, activating your brain’s relaxation pathways. It reduces stress hormones and fosters a deep sense of safety, preparing you for restorative sleep. BENEFITS OF SOMATIC EXERCISES FOR INSOMNIA -Enhanced relaxation and reduced stress levels -Improved breathing and oxygen flow -Lowered heart rate and blood pressure -Increased mind-body awareness -Reduction in racing thoughts and anxiety - 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. Don’t forget to like, comment, and share your experience. Thank you for joining me on this routine! 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 My music is by Epidemic Sounds: https://share.epidemicsound.com/aq6ls9 - 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. #insomnia #insomniarelief #sleepdisorder #sleepbetter #bettersleep #nervoussystemregulation #nervoussystemhealing #somatics #somatichealing