Increasing Safety in

Your Body, Mind + Relationships

These exercises work to strengthen the calming side of your nervous system (parasympathetic) to provide a counterbalance to an overactive stress response system (sympathetic). This counterbalance allows us to flow into and out of stress states as needed, which is the foundation for mental, emotional, and physical regulation and resilience.

Under traumatic or chronic stress, our stress-signaling system overworks and causes us to disconnect from our sense of our own body's signals (interoception). These exercises build more accurate interoception, which supports the development of a healthy parasympathetic response. Interoceptive exercises have been shown in studies to decrease anxiety and improve emotional regulation.

Shoulders & Hip Bones

For a sense of comfort, per Stephen Terrell, one of the developers of this work.

Kidneys & Adrenal Glands

The adrenal glands are a part of our body's stress-signaling system. By giving a sense of support to this area, we possibly interrupt the stress response, per Kathy Kain, the founder of this work.

Brainstem

Our brainstem and the base of our skull and neck are a part of our hyper-vigilance system. When we don't feel at ease in our bodies, we use this system to scan constantly for danger. When this area relaxes, we can build capacity for more accurate threat detection, per Kathy Kain.

 
Ankles

For a sense of grounding, per Stephen Terrell.

If "freeze," depression, exhaustion, or a foggy mind is part of your regular experience, you may have increased anxiety if you routinely use these videos. This would mean your window of tolerance (your natural capacity to manage stress) is widening, and your body feels safe enough to come out of freeze and into fight/flight.

If this (or any other unpleasant change) lasts more than 2-4 days, reduce the frequency/length of use. It's a surprising and common experience people have, and a good sign things are moving in a positive direction.

• Taking a spontaneous, unforced breath (safe enough to be less braced, take up more space)
• Stomach gurgling (safe enough to digest)
• Falling asleep (safe enough to let down your guard and sleep)
• Limbs or body feeling heavier (safe enough to be more in your body)
• Limbs or body shaking or trembling (possibly: safe enough to access fight/flight energy, coming out of freeze)
• Crying (safe enough to feel vulnerable emotions)

Please don’t get discouraged if it’s hard to focus and/or relax initially, or if you don’t notice any changes right away. That’s normal, as building new neuropathways takes time - especially if you haven’t felt a lot of ease and safety in your body for many years.

Also, according to neuroscience professor, Dr. Andrew Huberman, it can take 2-10 minutes to transition from one activity to another. So if it is hard to focus initially, please know this is common and part of the process.

• Decreased anxiety, social anxiety
• Decreased emotional reactivity
• Decreased panic attacks
• Decreased depression
• Decreased emotional numbness
• Decreased chronic pain, tension headaches
• Decreased IBS (irritable bowel syndrome) symptoms
• Increased empathy
• Increased self-compassion
• Increased confidence/ease
• Increased ability to set boundaries with self and others
• Perceptual changes (e.g., colors more vibrant)
• Improved blood pressure
• Normalized heart rate
• Deeper sleep

• As part of a routine (anytime during the day or evening)
• To fall asleep
• To fall back asleep when waking too early
• When the mind is racing
• When upset
• When a panic attack is about to come on
• When depressed
• When feeling sick
• Before and/or after a flight
• With children or teens with stomach issues, anxiety, anger outbursts 

All positive activities have short-term and long-term benefits. One walk around the block can energize you and lift your mood. However, a regular walking habit increases muscle tone and heart, bone, and brain health. In the same way, this somatic practice can help decrease stress, calm an anxious mind, and help you fall asleep in the moment. And a regular habit of practicing these exercises will change your nervous system and body's resting state. This will support mental, emotional, and physical regulation and resilience, and ultimately help you thrive in all aspects of your life. If you want long-term benefits, the simplest way is to build a habit of using these exercises.

If this is your first time using these videos, I recommend a minimum of 3-4 times a week for 3 weeks before assessing for any positive changes.

As mentioned above, if you notice anything unpleasant (for example, increased anxiety or pain in any part of the body), see whether it lasts more than 2-4 days. If it lasts longer, decrease the videos' frequency or length.

It is not uncommon for it to take months before you notice changes if you have had a lack of a bodily sense of safety for decades. Please also keep in mind your current levels of stress, and try to increase things that help you feel calm and more regulated (e.g., walking, regular sleep routine, time with good friends/family and pets) and limit things that add negative stress (e.g., overconsumption of news outlets, repeated negative interactions).

These guided videos are adapted (with permission) from a body-based trauma healing therapy originally developed by Kathy Kain (Somatic Practice) and later added to by Stephen Terrell (Transforming Touch). They are leaders in the field of developmental/childhood trauma, are co-authors of the book, Nurturing Resilience, and co-teach Somatic Resilience and Regulation.

Kathy Kain is also a senior teaching faculty member of Peter Levine's Somatic Experiencing® Institute.

Kathy Kain and Stephen Terrell's work draws from John Bowlby’s attachment theory (attachment styles) and traumatic stress research. It involves a relational approach to building interoception, one of the lesser-known senses of the body, and a rapidly growing area of study in neuroscience and psychology research.