Breath & Nervous System

Goal: Breathing directly affects the parasympathetic nervous system, promoting calm & regulation.

• Diaphragmatic/Abdominal Breathing: Inhale into the belly, exhale slowly.

• 4-7-8 Breathing: Inhale 4 sec → Hold 7 sec → Exhale 8 sec.

• Star: Picture a star with all of its sides. Take a deep breath as you go down one side and exhale as you go down the other side.

• Feet on the Floor: Encourage pressing feet into the ground or feeling the weight of the body on a chair.

Movement

Goal: Gentle movement can release tension and reset the nervous system.

• Progressive Muscle Tension & Release: Tense a muscle group for 5 sec, then release.

• Stretching / Yoga Poses: Cat-Cow, Child’s Pose, Forward Fold.

• Grounding Stomps / Rocking: Stomping feet or rocking side-to-side stimulates the vagus nerve and proprioceptors.

• Shake it Out: Shaking hands, arms, legs after stress activates the release of trauma-related tension.

Releasing Survival Energy

Goal: The body’s natural fight/flight/freeze responses may have been blocked or heightened during trauma or high stress. When survival energy is trapped, it can show up as tension, anxiety, hypervigilance, or dissociation.

• Physical Movement: Physical exertion, rocking, transfer of energy from left and right sides of the body & brain.

• Vocal Movement: Using vocal cords to get excess energy out through sound such as breathing with sound, singing loudly, growling, speaking outload in freeform, etc.

• Eye Movement: Moving eyes side to side, focusing on various objects and reorienting to safety.

Grounding & Safety

Goal: Increase “felt sense” of safety and present-moment awareness.

• 5-4-3-2-1 Senses Exercise: Name 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, 1 thing you taste.

• Body Scan: Slowly notice sensations from head to toe without judgment.

• Feet on the Floor: Encourage pressing feet into the ground or feeling the weight of the body on a chair.

Vagal Nerve Activation

Goal: The vagus nerve regulates parasympathetic system which feeds of internal and external stimuli.

• Humming / Chanting / Singing: Vibrations stimulate vagus nerve.

• Cold Exposure: Splashing cold water on face or holding a cold object.

• Gargling or Deep Swallowing: Simple, effective for vagal activation.

Self-Soothing & Containment

Goal: Essential for regulating intense emotions, nervous system dysregulation, or trauma responses. The focus is on providing safety, comfort, and boundaries for the body and mind.

• 5 Senses + Movement: Use the 5 senses with movement such as hugging with rocking, drinking tea with listening to music, swaying back and forth while listening to the breeze, etc.

• Visualization: Find a memory that brings you peace and visualize this when in a heightened state or practice visualization of placing specific worries into containers with the intention of reviewing later when you have support.

• Grounding: Ensure that you are practicing grounding during these activities such as planting feed firmly on the ground, or feeling the weight of your body in the chair or surface.

Journaling & Curiosity

Goal: Curiosity is about gently exploring body sensations with awareness and interest, rather than judgment, which helps regulate the nervous system and integrate traumatic experiences.

Step 1: Orientation

Notice your environment and body:

• “Where do you feel contact with the chair or floor?”

• “What sensations do you notice in your hands or feet?”

• Helps the nervous system feel safe and grounded before deeper exploration.

Step 2: Tracking Sensations

Slowly notice bodily sensations:

• Temperature, tingling, tightness, heaviness, movement, vibration.

• Example prompt: “Notice where in your body you feel tension or warmth. Can you describe it in one word?”

• Avoid analyzing or assigning meaning; focus on direct sensory experience.

Step 3: Pendulation

• Shift attention between areas of tension (activation) and areas of comfort (safety).

• Example: “Notice the tightness in your chest for a moment… now bring attention to your feet on the floor.”

• This helps the nervous system regulate gradually, preventing overwhelm.

Step 4: Titration

• Introduce sensations in small doses, especially traumatic or intense ones.

• Clients notice micro-sensations without being flooded by the full emotional charge.

• Allows incremental release of trapped survival energy.

Step 5: Resourcing

Identify internal or external resources that feel safe:

• Supportive memories, objects, or bodily sensations (heartbeat, breathing, contact with ground).

• Helps clients feel containment and safety while exploring sensations.

Step 6: Integration

After exploration, practice grounding and reflection:

• “What did you notice about your body just now?”

• “What helped you feel more stable?”

• Supports nervous system integration and self-awareness.