There are no bad emotions — only stuck ones. These body-based practices help a feeling finish moving through you, gently and never past what you can hold. The body leads; the story can wait.
Before you start — go gently. Somatic work can stir up a lot. Always ground and resource first (below), take feelings in small doses, and stop the moment it's too much — that's not failure, that's the skill. If you have a trauma history, do the deeper practices with a trained somatic practitioner. This isn't therapy or a substitute for it. If you feel unsafe or in crisis, reach a person you trust or a crisis line.
Always first
Ground & Resource
The anchor for everything else. Before touching a hard feeling, remind your nervous system that right now you're safe.
Orient — tell your body where you are
Tap each as you actually do it.
Find a resource
A place, person, animal, or memory that feels even slightly good or steady. You'll return here whenever a practice gets intense.
saved
Somatic Experiencing · the core practice
Ride the Wave
Pendulation: gently swing attention between the feeling and a calmer place, riding it like a wave until it settles. This is the 90-second "let it move" practice.
Ready when you are
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You'll be guided through short prompts. Keep it small — a 3 out of 10, not a 9.
Floor Sequence · pelvic lift & tremor (TRE-style)
Floor Sequence — release through the hips
A gentle floor practice: settle on your back, open the hips in a butterfly, invite a soft natural tremor with small pelvic lifts, then rest. Let any shaking be its own — never forced.
Skip with pregnancy, recent back/hip injury, or serious health conditions without guidance. The tremor should feel neutral or relieving — if it's too much, straighten your legs flat on the floor and it stops.
Tension & Trauma Releasing Exercises (Berceli)
TRE — let the body tremor
A set of moves that fatigue the legs so the body starts its own natural, tension-releasing tremor. Preliminary and anecdotal evidence — start with just a couple of minutes.
Not during pregnancy, or with recent injury or serious health conditions, without professional guidance. The tremor should feel neutral or relieving — if it feels overwhelming, straighten your legs, put your feet flat, and it stops.
Consciously Connected Breathing (Brown)
Connected Breathing
A continuous, circular breath — no pause between the inhale and the exhale — that lets held feeling surface and pass. Support is mostly experiential rather than trial-tested, so treat it as an experiment and go gently.
Skip or seek guidance if you have cardiac issues, a seizure history, or are pregnant. Lie down, and if you feel faint, tingly, or panicky, return to normal breathing — that's your cue to stop.
Before you begin: lie down, settle, and name — even silently — what you'd like to let move. Connected breathing is a release practice, not just breathing: held emotion can surface. Let it come and go like weather, keep it a 3-out-of-10 rather than a 9, and use Pause, Stop, or Ground me any time. When you're done, rest a minute and let it integrate.
relaxed & open
Breathe in and out through the mouth in one smooth loop, no holding. Follow the circle.
Length:
Interoception
Body Scan
Slowly move attention through the body, noticing sensation without trying to change it. This builds the awareness every other practice here relies on.
Settle in
Ready
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Sit or lie comfortably. We'll pause a few seconds at each area.
Body-based practices for emotional processing. Educational, not a substitute for trauma-informed therapy.
🌱 Feeling flooded? Ground me
Let's slow the system down.
A physiological sigh — two breaths in through the nose, one long breath out. The fastest way to settle.
