30-Day Trauma Healing Program: Vagal Toning & Nervous System

This practice is focused on strengthening our vagus nerve through self-touch. This exercise focuses on working with the deeper places of trauma within the body.

Find groundedness through the Qigong practices of ‘soothing chi’ and ‘ocean breathing’. Using breath, intention, and movement, instill feelings of awareness and safety.

Recognize the grief that is stored in your body by permitting yourself to slow down and attune to your feelings with this DMT movement exploration.

Orienting is one of the building blocks to healing unresolved trauma. In this exercise you will learn how to feel into your environment in ways that can help you to feel safe and present.

Explore an art therapy technique to help establish a sense of resiliency. In this exercise, the art serves as a safe vessel to explore thoughts and feelings around harnessing resilience and strength.

Often when we feel our boundaries have been crossed, we feel it within our core. Reset your boundaries by strengthening your core through trauma-informed yoga and words of affirmation.

Explore sculpture and distance techniques inspired by drama therapy to help restore sensations of power, self-agency, and choice within the body.

Rewire the polyvagal system through gentle rocking motions of the pelvis and the spine to wake up the dormant energy that often resides in the abdomen after a traumatic experience.

Release throat tension and anxiety about speaking through authentic movement, drama therapy, and using your voice.

Heal from feelings of panic, paranoia, and anxiety by calming the body and nervous system through yoga.

Move through feelings of overwhelm and calm the nervous system through drama therapy.

Shift traumatic memories using the flashback protocol technique to quell intrusive triggers. It is essential to develop skills for when flashbacks present themselves, as these resources can be called upon when our trauma overwhelms us.

Move out of tunnel vision and expand your peripheral vision with EMDR techniques and somatic experiencing to change how you see the world after trauma.

Using the ancient Ujjayi breathing technique, calm the nervous system and stimulate the vagus nerve when you feel agitated, scared, and anxious.

Often when we go through trauma or chronic stress, we lose faith in ourselves, others, and the universe, which causes us to make pessimistic predictions. This exercise encourages you to release the fear that causes negative predictions.

Learn to dislodge obsessive thoughts that can manifest in the body. This session uses the tool of visualization to release harmful thoughts.

Harness confidence and empowerment; today’s exercise uses a Qigong practice to create firm boundaries and a healthy sense of aggression. This exercise helps us connect to larger sources of energy and concentrate that energy into the lower energy center in our belly.

Channel and transform feelings of anger through movement, meditation, breath, and sound. Use this practice to invite peace and clarity to your life.

Explore the strength and power in your arms, disrupt the fear that you cannot protect yourself, and let go of the belief that you have failed yourself.

Explore an art therapy technique to help establish a sense of trust. In this exercise, the art serves as a safe space to explore thoughts and feelings about trusting oneself and trusting others.

Transform heavy sensations, heavy emotions, sadness, and chronic grief with techniques inspired by drama therapy, neuro-linguistic programming (NLP), and hypnosis.

Create a space for exploration and deepen your relationship with your body, using the expressive arts of visualization, art-making, and physicalizing experiences. This exercise guides you through various grounding and sensory practices that invite an embodied and intentional dialogue with your body.

Learn how to use the body as a tool to oscillate between states of immobility and flow. This process alternates between using gentle movement, and conscious tension, to bring calmness and clarity to the nervous system.

Explore the conscious/unconscious mind and body connection through the integration of free writing and embodied movement.

Stimulate feelings of calm by stimulating the vagus nerve by tapping into your sense of smell through aromatherapy and facial massage.

A movement exploration using breath and rhythmic stomping as a way to come back to our inner rhythms when feeling triggered or activated.

Restore sensations of dignity and pride by connecting to our inner strength and self-worth through trauma-informed yoga.

Relieve and manage chronic pain through movement-based therapy and somatic techniques.

Improve REM sleep and reestablish sleep cycles by rebalancing the nervous system through touch, nature, and restoring rhythm.

Rest the nervous system through an integrated approach that draws upon visualization, QiGong, and a drama therapy-inspired technique.

Explore what trauma is and how it affects our bodies and our lives. Learn about the different factors that influence the outcome and prognosis of trauma.

Learn about the different parts of the brain, their functions, and how they respond to a traumatic event. Explore the risk and protective factors for developing PTSD.

Learn more about the Vagus Nerve and how to calm the body through the Vagus Nerve. Explore different techniques to release trauma from the body and how to restore rhythm and self-agency.

Learn more about Dramatherapy and Movement and why movement and embodiment are important. Explore the EPR Developmental Movement Model and learn what the ‘Baseline’ is.

Learn more about therapeutic movement and dance. Explore the Anthropological Approach and the Emergent Phenomena. Learn what the Expressive Movement Five-Phase Wave is.

Explore seven tips for practitioners to bring more movement into their lives and work.