Video Practices
Before starting any new exercise or somatic practice, please consult your healthcare provider to ensure it’s safe and appropriate for your individual needs.
A Short Tapping Practice
When experiencing tapping and cross-body activation, it stimulates sensory awareness and helps regulate the nervous system.
Gentle tapping, combined with deep breathing, can bring attention to the present moment, promoting relaxation and grounding.
This practice is especially effective in releasing stored tension, calming the body, and creating a sense of safety by activating the parasympathetic (rest and digest) response.
Start by giving yourself a gentle hug. Begin rhythmic, bi-lateral tapping on the shoulders paired with slow, deep soothing breath. Slowly switch which arm is on top and repeat the process.
This serves as a self-soothing technique, supporting emotional regulation and reducing stress.
Seated Twist for
Vagus Nerve Stimulation
Seated twists are a powerful way to target the vagus nerve, activating the parasympathetic nervous system to help calm and regulate our bodies.
In this video, I'm holding both sides of a seated twist, breathing deeply, and inviting relaxation. Try crossing your right leg over the left while slowly looking over your right shoulder. Take several slow, deep breaths; switch sides and repeat. You can also slowly sway and twist with both feet on the ground.
You'll also see my dog Benny greeting me, creating a beautiful moment of co-regulation—reminding us that we can find calm not just within ourselves, but also through connection with others.
Orienting Practice
One gentle way to reconnect is through a practice called orienting—bringing your attention to sights, sounds, and sensations that create a sense of safety.
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In this video, I am orienting to safety and connection in my environment: the sound of water, the feel of the breeze, the sight of the beautiful plants, breathing the fresh air, the presence of my sweet dog, and my feet firmly on the ground.
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The stretch of my neck and the slow visual scanning of my environment help to activate the vagus nerve, which is responsible for helping us to feel safe and connected.
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You can try this anywhere! Try gently shifting your gaze around your environment, noticing shapes, colors, and textures without judgment. This simple practice signals safety to the nervous system, grounding you in the present moment and cultivating a sense of calm awareness.
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