10 Min Regulation Exercise For Freeze Response

This exercise is designed to support the hypoactivation of the nervous system, gently guiding the body out of a freeze response. The goal is to slowly awaken the body with kindness and care. We begin with gentle stretching, allowing movement to return naturally. Deep diaphragmatic breathing follows, inviting the breath to flow with ease and presence.

Finally, we integrate safety affirmations, softly reminding the nervous system that it is safe to reawaken. Take your time, move with love, and I hope you enjoy this exercise.

Transcript

Welcome,

Everybody.

This session,

It's for when your body feel immobilized,

Freeze.

We start by connecting with our breathing.

We inhale deeply,

And we allow our diaphragm to be engaged,

To expand,

And then we exhale slowly,

Softly,

And we connect with the fold of the diaphragm.

We engage in this deep breathing.

We connect with the rise and the fall,

And we allow our body to feel safe and connected.

We breathe,

We repeat sentences in our head,

I am safe,

I'm supported,

I'm protected.

It's okay for me to relax.

It's okay for me to breathe.

It's safe to feel.

We explore the feelings of our body.

We connect with our belly,

With our bowels.

We connect with our visual feelings.

We allow our belly and bowels to relax,

To expand,

And to feel supported.

Now,

Slowly,

We stretch our neck on one side and the other side.

We rotate our head in one way and the other.

Always engaging with our breath.

We rotate our shoulders backwards and the other way around.

We can feel our body,

We can feel that we are safe,

We are supported,

And we are protected.

We try to move into the body,

Away from the mind,

And we connect with our inner state,

The state of our body.

Now,

We move our hands on the back of the neck.

We grab our hands on the back of the neck,

Opening the elbows.

We inhale and we exhale,

And we stare straight ahead.

With our head,

We just move our gaze on the right side,

On the most far point in your peripheral vision.

We find an object and we look at it for at least 10 seconds,

While we deep breathe with the diaphragm.

Moving our head,

We move the gaze all the way in the left side.

We find the most faraway point in our peripheral vision,

And we stare at it for 10 seconds.

Always engaging with your diaphragm.

And we come back to center.

Now,

We cross our arms in front of our chest,

And with the left hand,

We grab our right shoulder,

And with the right hand,

We grab our left shoulder.

We squeeze strongly,

And then we caress down to the elbow,

And we squeeze the elbow.

And then we come back up,

Grabbing the shoulder,

Squeezing,

And gently caressing down until our elbow,

And we squeeze.

While we engage with this self-hug,

We repeat,

I am safe,

I am loved,

I'm supported.

It's safe to stop and feel.

It's safe to be.

It's safe to feel.

It's safe to relax into the body.

We keep engaging with the diaphragm,

While we descend into the body,

And we allow sensations to come through safely.

Feel this cocoon of energy that we are creating around you.

This energy all around you is nourishing you,

Protecting you,

Healing you,

While the heaviness,

It's slowly leaving your body.

Allow yourself to feel this moment.

Allow yourself to feel the safety and the sacrality of your temple.

Now take a deep breath in,

Open your eyes,

And you're ready to face your day.

Make sure you stretch the body a little more at the end of this audio.

Namaste.