Somatic Experiencing
Meditations
Stress
https://www.youtube.com/watch?v=lS0kcSNlULw
Breathwork
Diaphragmatic Breathing (Belly Breathing)
Activates the parasympathetic nervous system (rest-and-digest) and helps shift away from shallow, chest-focused breathing that’s associated with stress.
4-7-8 Breathing
Activates the parasympathetic nervous system (rest-and-digest) and helps shift away from shallow, chest-focused breathing that’s associated with stress.
https://www.youtube.com/watch?v=LiUnFJ8P4gM
Box Breathing
Brings structured rhythm to the breath and signals safety to the brain.
https://www.youtube.com/watch?v=G25IR0c-Hj8
Coherent Breathing
Balances sympathetic and parasympathetic systems and improves physiological coherence.
https://www.youtube.com/watch?v=fjq7DeP2EWs
Somatic Tracking + Breath Awareness
Encourages mindful embodiment and interrupts automatic dissociative or hyperaroused states.
https://www.youtube.com/watch?v=bUXsWmPc_Hs
Sighing or Voo Sound with Exhalation
Vocalization helps stimulate the vagus nerve and downregulate arousal.
https://www.youtube.com/watch?v=n3QbYS8pGFE
Paired Muscle + Breath Release
Enhances somatic awareness and supports the release of held patterns.
https://www.youtube.com/watch?v=SNqYG95j_UQ
Books
How the body responds to trauma: The Body Keeps the Score
Trauma reprocessing: What Happened to You
CPTSD reprocessing: What My Bones Know
