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It’s helpful to be able to identify where you are on the nervous system “map,” so that you know what type of tools and exercises will be the most helpful to get to Ventral vagus state of connection and safety.
When working within the Polyvagal nervous system regulation framework, we know that in order to bring someone out of a freeze and dissociated state, we need to gently mobilize their nervous system within their capacity. Here are some effective somatic exercises for working with the freeze state.
The Feldenkrais Method® and Somatic Experiencing® are two robust somatic methods that help release chronic muscle tension and regulate the nervous system. One tool helped me learn to sense and feel safety in my body and to trust my own inner guidance again, while the other tool helped me release the powerful thwarted energy that got stuck in my body, causing me chronic pain and fatigue.
From a somatic, or body perspective, anxiety refers to the sensations generated by the body’s total response to a threat. Our body reacts to this threat because it will do anything to survive. When we remain in a constant state of hypervigilance, we experience predictable bracing and contracting patterns throughout our system.
Working with the body is key to allowing the activated charge, that has been trapped in the physical body since the traumatic event, to dissipate or dissolve, especially when the physical symptoms of that traumatic event show up months or years later as chronic physical pain and physiological symptoms of stress and anxiety.
Somatic Experiencing® is a body first approach to dealing with the problematic (and oftentimes physical) symptoms of trauma. It helps individuals create new experiences in their bodies; ones that contradict those of tension and overwhelming helplessness.
Did you know that slowing your breathing helps you calm down, and that taking a few minutes to do breathing exercises can help relax your mind and body, making it easier to cope with stress and anxiety?
There are two main branches of your autonomic nervous system: the sympathetic and the parasympathetic. Ideally there is a healthy balance between the two.
On a daily basis, we’re triggered by other people and situations, and often, this reaction is based on our amygdala innately and vigorously attempting to protect us from what it perceives as danger.
Self-empathy, or being capable of having empathy for yourself, helps you calm yourself during conflict or when you’re feeling stressed, angry, frustrated, anxious, afraid and other strong emotions.
The knee is the most commonly injured joint and this is especially true in sports. But, unless there’s been an injury directly to the knee, like a torn ACL caused by impact or an accident, it’s unusual that a knee problem originates in the knee.
Pain is your body’s way of communicating with you. It’s a signal in your nervous system that something may be wrong.
A couple of weeks after spraining or straining an ankle or knee, it’s likely you’ll begin to feel a little better. At this point, you might be tempted to resume your regular activities. But here’s some advice to consider when moving forward.
The first 72 hours after an injury like a strain or sprain are critical for healing. Here’s a simple guide to ensure you’re doing all the things during that time frame following the incident.
Havening is a psychosensory technique that calms the nervous system and help you feel grounded, calm and peaceful.
Havening is a psychosensory technique that calms the nervous system and can help you feel grounded, calm and peaceful.
Doing this practice regularly not only shifts your mood, but it actually changes the neural pathways in your brain.
Chances are, you’re already including some self care practices in your daily or weekly schedule, so you can stop panicking or feeling like there’s one more thing you’re not doing!
One of the first questions new clients have is “how long will this take this Feldenkrais to work?”
THE BRAIN CAN CHANGE ITSELF. It is a plastic, living organ that can actually change its own structure and function, even into old age. This breakthrough in neuroscience is called neuroplasticity, and it’s changing the centuries-old idea that the brain is fixed and unchanging.
There are a number of myths surrounding the concept of “good posture” and it’s especially important to recognize these myths when sitting.
Two of the most common activities so many of us do for hours each day are sitting at work and driving.
Many people experience discomfort when we sit for extended periods of time. And most of us have tried a variety of different things to remedy this discomfort — whether it’s back pain, neck or shoulder pain, hip pain, or sciatica.
One of my favorite restorative yoga poses is Supported Child’s Pose! This restorative pose allows you to stay in it for a bit longer than the version without props, and provides all the amazing benefits of the more athletic version without any discomfort.
It’s often overwhelming to figure out the next steps to take to recover and restore yourself. Now, over 3 years later, I recommend a triad approach that includes emotional/mental, medical/functional medicine and physical/nervous system repair.
All of these therapies are amazing and all of them help us feel better … temporarily. But addressing chronic muscle tension via the muscles is like trying to clean a dirt spot off your face by wiping the mirror.
Are you feeling tight in your legs, hips or back? Do you feet hurt? Maybe you pushed a bit too hard on that run or sat at your desk longer than usual.
80% of adults experience low back pain sometime in their lives. According to physical therapist, Dr. Tim Sobie, the most common treatments include prescription medicines, chiropractic treatments, or physical therapy with a focus on what is called “core stabilization.”
Most of us believe that when we finally leave an intensely stressful situation, life will be so much better in all the ways. And while it’s true that it’s a relief to not have the original stressors to deal with on a daily or hourly basis, the journey has, in some ways, only just begun.
