These guided practices are gentle, body-based exercises designed to help regulate the nervous system and support a greater sense of calm, safety, and resilience.

They are adapted (with permission) from a trauma-informed approach developed and taught by Kathy L. Kain and later expanded into the clinical protocol Transforming Touch® by Stephen J. Terrell.

This work is relationally informed, body-based, and rooted in nervous system regulation.

These videos are not therapy.
They are offered as simple, accessible practices for support and regulation.

These exercises are designed to strengthen the calming side of your nervous system (parasympathetic) and support balance in an overactive stress response system (sympathetic).

Over time, this may help your body move in and out of stress more smoothly, supporting emotional and physical regulation, resilience, rest, and recovery.

The practices also support interoception — your awareness of internal body sensations — which can become disrupted during chronic stress or trauma.

The steady pacing, gentle attention, and calm tone are intended to support a sense of safety and regulation in the body.

You can use these videos:

• Morning, midday, or evening, as part of a daily routine
• During stressful or overwhelming moments
• When your mind is racing
• To help fall asleep or return to sleep
• Before or after travel
• During periods of anxiety, exhaustion, or emotional overwhelm

Some parents also use these practices with children or teens experiencing anxiety, stomach discomfort, or emotional dysregulation.

The videos come in different lengths to fit different needs and schedules.

Some people prefer shorter practices like 8-10 minutes.
Others find 20–30 minutes more settling.

If you’re new to the practice, start with a length that feels manageable and supportive.

Consistency matters more than duration.

A good starting goal is 3–4 times per week, or even daily if it feels supportive.

If you notice increased anxiety or body discomfort lasting more than 2–4 days, try reducing the frequency or length of practice.

When it comes to building safety in the nervous system, less is often more.

Your mind may wander during the practice. This is normal.

It often takes several minutes for the nervous system to shift from one activity into another state of attention and rest.

You do not need to focus perfectly or restart the video if your attention drifts.

Simply return to the practice when you notice.

The goal is not perfect concentration — it’s giving your body an experience of rest and support.

Some people notice changes right away. Others notice subtle shifts over weeks or months.

You may notice:

• Easier sleep
• A calmer mind
• Less tension or reactivity
• Greater emotional awareness
• Increased ease, grounding, or resilience

Some people notice increased anxiety at first, especially if freeze, numbness, exhaustion, or shutdown are part of their usual experience.

This can sometimes reflect the nervous system moving out of shutdown and becoming more activated again.

Others may notice very little at first — and that’s normal too.

Gentle, supportive habits can help this process:

• Walking
• Regular sleep
• Time with supportive people or pets
• Reducing unnecessary stress and overstimulation

Not everyone experiences these, and there’s no need to make anything happen.

Possible signs include:

• A spontaneous deeper breath
• Sleepiness or drifting toward sleep
• Your arms or legs feeling heavier
• Gentle stomach gurgling
• Subtle trembling, shaking, or waves of energy
• Unexpected tears or emotion

These can be signs that your system feels safe enough to soften, release, or come back online.

Under chronic stress or trauma, the nervous system can become stuck in patterns of hypervigilance, shutdown, tension, or disconnection from the body.

These exercises support interoception — your ability to sense and interpret signals from inside your body.

Research suggests interoceptive practices may support emotional regulation and reduce anxiety by helping the brain and body reconnect more accurately and safely.

Shoulders & Hip Bones

These areas are often used to support a sense of comfort and orientation.

Kidneys & Adrenal Glands

The adrenal glands are part of the body's stress response system.

Chronic stress can contribute to tension and bracing around this area. Gentle awareness here may help interrupt stress patterns and support relaxation.

Brainstem Area

The base of the skull and neck are associated with threat detection and hypervigilance.

Relaxation in this area may support a more balanced sense of alertness and safety.

Ankles

Attention to ankles may support grounding and connection to the body.

Some people notice aching, soreness, or discomfort near the kidney/adrenal area during or after practice.

This can happen as muscles and protective tension patterns begin to soften.

If discomfort is mild and temporary, it is often part of the body adjusting and releasing tension.

If pain or distress feels intense or lasts more than a few days, reduce the frequency or duration of practice and seek medical or therapeutic support if needed.

These guided practices are adapted from a body-based trauma healing approach shaped by Kathy L. Kain.

While developed within a broader teaching community, Kathy played a central role in bringing the trauma-informed work into clinical practice.

Stephen J. Terrell later expanded and organized these applications into the structured clinical protocol Transforming Touch®.

Together they teach Somatic Resilience and Regulation and co-authored Nurturing Resilience.

As you use these videos, you may notice emotions, memories, or patterns becoming more noticeable.

You might want additional support processing these experiences.

If possible, seek a therapist who feels emotionally safe and attuned to you.

If your therapist is unfamiliar with somatic approaches, you are welcome to share this page with them.