These guided practices are adapted (with permission) from a body-based trauma healing approach taught and shaped by Kathy L. Kain.

While Kathy was part of a teaching community that developed this work, she was the driving force in bringing the trauma-informed approach to the clinicians who use it today.

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

They co-teach Somatic Resilience and Regulation and are co-authors of Nurturing Resilience.

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

This allows you to move in and out of stress more smoothly, supporting mental, emotional, and physical regulation and resilience.

The approach is body-based and relationally informed.

It supports interoception - your connection to your body - and gently fosters co-regulation through steady pacing and a calm, supportive tone.

These videos are not therapy.

They are grounded in a respected therapeutic framework and offered in a simple, accessible, self-paced way.

Under chronic or traumatic stress, our stress system can overwork and disconnect us from our body’s signals (interoception).

These exercises help you reconnect, building more accurate interoception and supporting a healthy parasympathetic response.

Research shows interoceptive exercises can reduce anxiety and improve emotional regulation.

Shoulders & Hip Bones

For a sense of comfort (Stephen Terrell, co-developer).

Kidneys & Adrenal Glands

The adrenal glands sit on top of the kidneys

and are part of the body's stress response system.

Ongoing stress can create patterns of overactivation

and bracing in this area.

Bringing awareness and support to the kidneys and adrenals

may help interrupt stress responses (Kathy Kain, founder).

Brainstem

The base of the skull and neck is part of our hyper-vigilance system.

When this area relaxes, it can improve how accurately you detect threat,

helping you relax when it’s safe

and stay alert when needed (Kathy Kain).

Ankles

For a sense of grounding (Stephen Terrell).

You can use these videos:

• As part of a daily routine, anytime during the day or evening
• To help fall asleep
• To fall back asleep if you wake too early
• When your mind is racing
• When you’re upset
• When a panic attack is coming on
• When feeling depressed
• When feeling sick
• Before or after a flight
• With children or teens experiencing stomach issues, anxiety, or anger outbursts

The videos come in different lengths to fit your schedule and personal preference.

• Some people prefer the 30-minute version because 20 minutes feels too short.
• Others prefer 10 or 15 minutes.
• Some mix it up depending on their schedule or how much support they need that day.

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

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

If you notice anything unpleasant, like increased anxiety or body pain lasting more than 2–4 days,

reduce the frequency or length of the videos.

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

Your mind may wander as you settle into the practice.

It can take 2–10 minutes to transition from one activity to another.

Your attention may also wax and wane,

depending on how tired you are

or how well you focus in general.

This is common and part of the process.

If you lose focus, you don’t need to restart the video.

Just pick up where you left off.

The key is to give yourself a sense of rest.

Don’t get discouraged if you don’t notice changes right away.

That’s normal.

For some people, noticeable changes take weeks or months.

In the meantime, gentle habits can help:

• Walking
• Regular sleep
• Time with supportive people or pets

Limiting extra stress can make it easier to notice subtle changes:

• Reducing overconsumption of news
• Avoiding repeated negative interactions

If “freeze,” depression, exhaustion, or a foggy mind is part of your usual experience,

you may notice increased anxiety when using these videos.

This can mean your window of tolerance - your body’s natural ability to manage stress - is widening.

Your system may be moving out of freeze and into fight/flight.

If this or any other unpleasant change lasts more than 2–4 days,

reduce the frequency or length of use.

This is a surprising but common experience,

and a positive sign that your body is moving in the right direction.

It’s common to feel an ache or sharp pain near the kidney/adrenal area during or after a video.

Think of it like holding a tight fist for hours - when you finally release it, you feel the ache in your hand.

Similarly, as the area around your kidneys/adrenals relaxes and circulation improves, you may notice some discomfort.

This is a positive sign: your body is moving toward greater regulation.

These are examples of signs your system feels safe enough to soften, release, or come back online. Not everyone will notice them - and there's no need to make anything happen.

• A spontaneous, unforced breath
• Your stomach gently gurgling
• Feeling sleepy or drifting toward sleep
• Your arms or legs feeling heavier
• Subtle shaking, trembling or waves of energy/anxiety
• Tears coming unexpectedly

• Decreased anxiety, panic, or depression
• Reduced emotional reactivity or numbness
• Greater awareness of your feelings
• Increased empathy, self-compassion, confidence, and ease
• Better ability to set boundaries with yourself and others
• Access to memories from earlier in your life
• Decreased chronic pain, tension headaches, or IBS symptoms
• Improved blood pressure and heart rate
• Deeper, more restorative sleep
• Colors appearing more vibrant or subtle body sensations becoming clearer

Some people notice a calmer mind, easier sleep, or small stress relief right away.

Some people notice more anxiety, others notice nothing - and that’s completely normal.

Over weeks or months, you might notice more emotional balance, less tension,

and a greater sense of ease and resilience.

Again, some people might notice more anxiety or nothing at all - and that’s okay.

If anxiety is strong after each practice, consider practicing less often.

With regular practice, some people continue to notice positive changes a year or more later.

The simplest way to support lasting change is to make these exercises part of your routine.

As you use these videos,

you may notice emotions or memories.

You might want support processing them.

Seek a therapist you feel safe with,

someone who can attune to you.

If your therapist isn’t familiar with somatic approaches,

invite them to read this page.