Feel your feet containment: an exercise for cogegulation & when feel we are leaving the body. Disassociation is wise and helpful but having another present can make it feel safer to come back to embodiment. (*I believe this exercise is from Peter Levine.)
I used to do this with clients in crisis when I worked frontline because it’s simple, doesn’t lean into personal space too much and can be done mostly anywhere including on the streets. Relevant for in the classroom, in treatment rooms, in frontline situations/at demonstrations or at home with your kids.
Exercise: sitting or standing facing each other, take a few breaths together to center. Then the person providing containment puts their feet on top of the feet of the person needing support. Then is asked to track their awareness of their feet while different pressure is applied. Simply: Can you feel your feet? (It’s not uncommon to not feel if very dysregulated) What parts are in your awareness and what parts aren’t? Can you track any internal sensations while feeling your feet on the ground? Can you trace the outline of your foot or toes in your mind?
** in practice it may be different. If the person needing support is very disregulated questions may not be possible - just holding some weight on their feet with yours can be enough the start cueing the body into coregulation while sharing a cup of tea or having casual conversation.
Hara Breathing Exercise For Dian Tian Energy
Dian Tian is the main energy center and root of Qi for Traditional East Asian Medicine practices such as acupuncture, Qi gong and martial arts. Cultivating a strong dian tian is important for health of body and mind. This is a take on a common breathing exercise for cultivating Dian Tian which can be especially helpful these days for supporting the nervous system and lungs.
The traditional breathing exercise has one sitting or standing, focusing on breathing into the space between the navel and kidneys. Often with a visualization of energy growing a fire or a golden egg.
For folks who struggle with interoception - an awareness of ones internal state or body - such as those who experience disassociation or live with embodied oppression (racism, homo/trans-phobia, any kind of sexual violence) the following adaptation can be helpful:
Lying on your back place a comfortable weighted object, like a hot water bottle or bag of rice wrapped in a towel, on the space between your navel and public bone. Take some deep breaths with a focus on moving the object slightly up and down on your low abdomen. Once this becomes easier to track, you can visualize your breath filling the object on every inhale, expanding the energy and getting stronger. From this awareness you can work with your body sensations and what feels accessible in moving this energy into and around your body.
The added advantage of lying down for this is that if your diaphragm is tight (most of us!) it will help your accessory breathing muscles relax so you can breath more deeply without adding tension into your system.
Tapping & Embodied Boundaries Exercise
In TCM boundaries and our immune systems are seen as the same protective energy layer around the body known as Wei Qi. This is a partnered variation of Qi gong tapping that helps to:
•booste the immune system by stimulating wei Qi level
•Wake up proprioceptors in the skin & fascia (so we can feel ourselves in our bodies)
•Give us an embodied practice to notice our physical and energetic boundaries
Folks who have experienced trauma, autoimmune disease or daily threats such as racism, trans/queer phobia & visible disability may have 1) a wei Qi field that extends beyond the surface of the body (hoovering up to several inches away from the skin) in which case tapping may need to be much lighter or not make contact with the skin 2) a decreased ability to sense the Wei Qi or their skin in which case more pressure may been needed to stimulate proprioceptors
Exercise: One person gently taps with a cupped hand or loose fist along the limbs and torse of the partner. Can you sense where the physical body starts vs the energetic body? Can you sense where your own body starts and your partners body ends at the site of contact? Are there parts of the body that feel harder to sense than others? What about the energetic field?
You can also do this practice alone with self tapping.
Smooth Pursuit Eye Movement
Another functional neurology eye movement exercise: this one plays with hemispheric coordination. Alternating activation of right brain and left brain to help with inter-hemispheric communication. We live in a left brain dominant world - thinking, analyzing, problem solving, rationalizing the world into safety. Which tends to leave our right brain in need of some loving activation to bring back online our kind, loving, feeling, and relational capacities (relating to ourselves, our bodies and others). Having both hemispheres smoothly coordinated helps us widen our window of tolerance and stay in connection with ourselves and others.
Exercise: tracking a finger or object in horizontal lines. Keep your head as stationary as comfortable and use your eye muscles to do the work of tracking. Do 5-10 reps and then alternate directions. Brain hemispheres light up ipsilateral (same side) as movement pursuits.
This is also a good partner exercise to do with kids or students/clients over zoom. When doing this exercise with a partner we have the added benefit of mirror neurons and coregulation to help support our nervous systems.
Visual Orienting for Grounding & Emotional Regulation
All this mask wearing has me thinking about the potency of working with the eyes..
Visual Orienting Exercise: Simply looking around the room & tracing objects and horizontal lines with your eyes.
See if you can track your breath while doing this or notice internal sensations while orienting in the room.
Why: the ocularmotor nerve (nerve of eye movement) is parasympathetically innervanted which helps to disinhibit fight/flight responses. (Stress!) It’s also changes our field of view from a narrow “sympathetic” focus to diffuse focus, safely orienting in space. To expand on this you can practice alternating visually tracing distant field of view (like the horizon) and close up (like your nose on your face.)
When to do this:
- After working on the computer- which trains us to a narrow focus feild of view which mimics sympathetic states.
- When feeling acute stress/anxiety & getting up/moving might not be available
- during a meeting, in class, in line at grocery store. (Or if your mobility is varied)
- When feeling disassociated/disconnected from feelings & emotions - cranial nerves involved in this movement light up the midbrain used for emotional processing.
Shaking To Complete The Stress Cycle
Allowing your body to complete the stress cycle so it can move from “I am at risk” to “I am safe” is an important and often overlooked step in stress management. Without completing the stress cycle, relaxating or calming down may just simulate freeze or collapse responses, keeping the stress hormones circulating in your body.
We’ve likely heard the analogy of stress in your body being the evolutionary equivalent to being chased by a lion. No matter the response - fight flight or freeze - in nature there is a completion of the stress cycle. You see this in animals after being chased - they shake to discharge the energy and complete the physiological survival cycle. In modern times this looks different, especially in the digital age where we meet “virtual lions” instantly and without warning via news, memes, uncensored photos and other media that sends stressors into an otherwise sedentary body. Often with no actions to resolve & release.
Theses are two Qi gong exercices to introduce some “shaking” movements to help bring resolve the stress cycle. You can do these after a stressful event, when you are aware there is adrenaline flowing. Or after intaking stressful information, (like watching news) when the stress response may be more subtle.
1. Spiral hands - A great way to introduce a “discharging” movements to the limbs- this is especially good for folks with varying mobility’s (or wheel chairs) where full body shaking isn’t accessible.
2. The second is the “shaking tree” Qi gong move. I like this one because the shaking comes from the hara (space between the navel and pubic bone), moving energy from our inner core out to the extremities. A nice visualization for moving stuck energy and releasing while staying rooted in our core and feet. To do this move first stand tall on your toes, take a deep breath and on the exhale, root down firmly into your heels and let the momentum of the movement ripple and shake through your body. Continue to shake with the momentum of the “up & down” coming from the hara space and moving outwards. Allow your limbs, trunk, head and neck to be soft and move/shake fluidly. If it feels good for you, exaggerate your exhales with the downwards shake.
Aim to shake for 3-5 mins and then pause to notice your internal and body sensations. Do you feel grounded? Less activation? More activation? Is there another way your body wants to move or shake to release tension? Repeat for another 3-5 mins if desired.
You can play with variation and intensity of shaking while staying connected to your internal sensations.
Dancing or going for a run can also be helpful for completing the stress cycle, while these qi gong movements might be more accessible when you are short on time or space.
Using Non Verbal "Play" & Rhythm to Appease the Brain Stem
Non verbal relational exercises are a good way to bring online the “social engagement system” & ventral vagal states - without having to process emotions, which we may or may not have capacity for right now. This is especially helpful for "quarantine quarrels” as I will now call it. The conflict and stress that happens interpersonally (with family members, partners or roommates) that comes along with the times we are in. Plus it brings an element of play and often laughter. This can also be a fun way to connect with kids - or have them practice throwing the ball up and catching themselves for a self regulating game. This exercise works with proprioception (where we are in space) and hand-eye coordination both of which help to bring mindfulness and regulation to the nervous system. It is also introducing rhythm - safe, predictable & repetitive sensory input that the brain stem craves - which is helpful for when interpersonal or relational trauma makes the social engagement system hard to reach. (Like for those living & surviving racism) Some might find a small amount of activation or stress in the system from trying to catch the ball - which is a good way to tone the vagal system by playing with small amounts of stress while staying in your window of tolerance. For this exercise we used a tennis ball and cups but you can use a ball of socks and bowls to make it easier if coordination varies.
Using Mirror Neurons to Soothe the Social Engagement System
This one feels especially relevant for these times to bring us back into social connection. If we are living alone, this one is just as effective over video chat. And if we are living with people, chances are there have been times of strain, being in close proximity under stress, without a plan in place to manage arising conflict.
Whether you do this with a roommate, romantic partner or your kids, firing mirror neurons helps to bring us back into social engagement, so that our physiology is receptive to safe coregulated support, empathy and kindness. Kids usually love this one and it can be helpful for meltdowns or disassociation that manifests as hyperactivity.
Mirror neurons exemplify the way we have adaptively evolved to be in connection and empathize with one another. Soothing the social engagement system helps us feel in safe connection with one another and widens our window of tolerance for stress.
Exercise: One person leads movement, while the other person follows. Try to maintain eye contact or a soft gaze if possible. If that feels too vulnerable, track the limb movement with your eyes while keeping your head in place (another trick for containment). Then switch and have the other person lead the movement.
Can you track your inner sensations while being in the presence of another? Is there a softening or does it bring up fear? Is there laughter? Silliness? Can you sense how the other person is feeling? What ways do you sense this?
Sensorimotor Stimulus for Self-Regulation
This is one of my personal favourites because it adds an element of play to very self regulating movements. It’s basically combining the balance exercise and ball under foot exercise. (See previous posts) By all means start this one from the floor and move onto a block if your balance allows for it. Combining multiple awareness & stimuluses can have a greater effect on our nervous systems when our systems aren’t responsive to more gentle interventions. (Like taking a deep breath )
This exercise is combining balance/vestibular activation, proprioception (where we are in space), interoception (awareness of our internal state) and somatic sensations (the spiky ball under foot). Can you hold awareness of how the ball feels underfoot while balancing? Can you do a few ball rolls underfoot without holding your breath? Can you sense your internal state, even momentarily, during this exercise? Does it feel playful? Calming? Are there other movements you feel called to do? Other playful ways you can combine multiple awareness & sensation for yourself?
Using the Vestibular System to Balance Autonomic Activity
This exercise uses balance to engage the inner ear/vestibular system and the righting reflex in the brain. Which is well researched to help with autonomic control by stimulating the vagus nerve and inhibiting sympathetic dominance. This is probably the exercice that I recommend most to patients, especially those that struggle with anxiety/panic/ptsd, trouble sleeping from ANS imbalances or have experienced vestibular damage or head injury at any point in life. I find this exercise very regulating and often do it in times of acute activation or nervousness to bring immediate relief. I usually use a yoga block or practice balancing from the floor on one leg. If you have experienced vestibular or head injuries, please start from the floor. Exercise: using a yoga block or similar balance with one foot on the block/floor. Try balancing with your eyes open, then closed. Does it change your ability to sense your internal state while staying balanced? When you feel comfortable balancing in place, try shifting your weight forward and back upright to play with the righting reflex. Can you balance while in motion with your eyes closed? Are you able to track your breathing while focusing on your balance? After playing with this for some time, take a moment to stand with both feet on the ground and notice your internal state. Do you feel calmer? More grounded? Sturdier in your body or mind?
Cultivating Dual Awareness
Cultivating dual awareness: a practice for how to be grounded somatically while also feeling our feelings. I use a spiky ball because I like the added stimulus but you can use a tennis ball or whatever you have on hand. Exercise: While seated or standing, roll the ball under one foot. Alternate between noticing the feeling of your feet on the ground/ the sensations of the ball under your foot, and the sensations and awareness you have of your internal state. If the internal feelings become overwhelming, turn your attention back to the somatic sensations of your feet. Practice alternating awareness from your feet to your internal state. Then practice holding both awarenesses at the same time. With dual awareness, does having an awareness of your feet on the ground make the internal sensations feel safer? Does it become easier to stay present with what you are feeling within? There’s no right or wrong outcome. Just a practice for exploring yourself and staying grounded. If you tried both sitting & standing, how did they feel different? With this exercise standing, we have an added element of balance - which can often help further regulate amygdala activation (fight or flight).
Unwinding Meridians and Holding Patterns in the Nervous System
Movement for unwinding meridians and holding patterns in the nervous system. This is a spin on “bowls of rice” qi gong move by using a ball balanced on the hand, for added proprioception (our awareness of our bodies movement in space) and introduces some fine motor skills for extra sensorimotor input - to down-regulate an active amygdala (fight/flight response). I’ve been really drawn to this exercise lately because from a qi gong view - I feel it opening the shao yang and small intestine meridians. Shao yang in KMS acupuncture theory, is directly related to the ANS (autonomic nervous system) and specifically stress & sympathetic overdrive (fight/flight). The small intestine is responsible for sorting information for the heart to know and remember. This meridian often gets stagnant from excessive screen time and media consumption, showing up in the body as eye strain, and neck/shoulder tension/pain and sleep issues.
I also appreciate the movement being in a spiral motion which really embodies the notion of “unwinding” our system. You can start with the first movement for a few cycles to warm up the joints and meridians. Once warm, if mobility is available, practice the whole spiral motion over the head. Can you notice your breathing while focussing on movement? Does it change when the movement requires more concentration? Can you do parts of the movement with your eyes closed, sensing your body in space? Can you feel your system settling? Your shoulders or arms releasing tension?
Cultivating Hara: Inner Strength and Safety
EXERCISE: a practice to support the Hara, regulate the ANS & build connection to ones own sense of strength & safety. A simple Qi gong movement that incorporates proprioception (our sense of our bodies in space) and interoception (our ability to sense our internal state) both of which are important to bring back online after trauma/stress. HOW: Start by placing your hand on your low belly, between your navel & pubic bone. Take a few deep breaths into that space to cultivate some awareness. Does it feel full? Empty? Hard to sense? Next imagine a ball of fire, energy or light filling that space in your belly. Bring your hands in front of your pelvis to feel the energy building out in front of you and when it feels abundant, gently move your hands up and down imagining that ball of energy getting bigger with your movement and intention. Keep your body loose, eyes closed. Practice connecting to the feeling in your belly and the feeling of your body moving in space. Can you feel your pelvis gently moving with the motion of your arms? The rocking of your feet on the ground? The sense of strength & energy building in your belly? If you are having a hard time with sensations, be playful and focus more on imagining them until they want to come as feelings. Or, simply go back to breathing into the belly space to cultivate more awareness.