Les 1
How Nervous System Regulation Works
In this introductory lesson, you'll learn why nervous system dysregulation happens, how it can affect both your physical and emotional well-being, and why somatic exercises can help bring your nervous system back to regulation. We'll also explore the structure of the course and how to use it in a way that supports your unique needs. To finish, you'll experience a short practice that offers a first taste of what it feels like to signal safety to your nervous system.
Music: I Will Sing You a Lullaby
Ecovillage, Sea Terms - Alan Ellis
Les 2
Understanding Nervous System Dysregulation
In this lesson, we’ll explore how your nervous system works and how it responds when you feel safe, stressed, overwhelmed, or shut down. You’ll learn how these different states can show up in everyday life, and how stress and difficult experiences can shape the mental and physical patterns.
Music: Sea Terms - Alan Ellis
Les 3
Stabilizing The Nervous System
In this section, you’ll learn simple all-purpose practices like orienting, havening, the half salamander, and the butterfly hug, which you can return to any time you feel overwhelmed, anxious, or disconnected.
Music: Sea Terms - Alan Ellis, Untold - Ever So Blue, Calm - Amber Glow, Purple Dreams - Silver Maple, Glowing Heart - deep inside
Les 4
Vagus Nerve Practice
We’ll explore the vagus nerve and its important role in helping the body feel safe and regulated. You’ll learn a simple vagus nerve activation practice that you can use daily to support calm, balance, and a greater sense of ease in your nervous system.
Music: Sea Terms - Alan Ellis, Längtan - William Claeson, Calme - Ever So Blue,
Les 5
Everyday Practice: Body Washing
Here you’ll learn a practice that helps soothe your nervous system and build capacity, which you can do every day. The beautiful thing about this practice is, that you can do it in any nervous system state, and it helps you reconnect to yourself and your body and discharge stress.
Music: Sea Terms - Alan Ellis, Painting The Horizon - Deep Inside,
Inconclusive Results - Peter Sandberg, Reconcile
Peter Sandberg
Les 6
Downregulating: Discharging Anxiety And Stress
This lesson marks the beginning of our chapter on downregulating the nervous system. You'll learn about the state of fight or flight, how prolonged stress can affect both the mind and body, and why it can lead to patterns of anxiety, overwhelm, restlessness, tension, and other physical symptoms.
I'll then guide you through a somatic practice designed for moments when you feel nervous, stressed, wired, or have a lot of energy moving through your body. These exercises help your nervous system discharge built-up activation and return to a greater sense of calm, grounding, and safety.
Music: Sea Terms - Alan Ellis
Les 7
Somatic Tension Release
In this lesson, we'll explore how stress and unexpressed activation can become stored in the body as tension, showing up as things like jaw tightness, neck and shoulder tension, headaches, or even chronic pain. I'll then guide you through a series of somatic exercises designed to help release tension from different parts of the body and bring your nervous system into a greater state of ease.
Music: Sea Terms - Alan Ellis, Lamna - Lo Mimieux, A New Sleep, Arden Forest, Vila - Strom,
Les 8
Self Soothing Practice
The ability to self-soothe is an important part of nervous system regulation. In this lesson, I'll guide you through a gentle self-soothing practice that you can return to whenever you need comfort, grounding, or a sense of safety. You'll also learn about some of the key signals that help the nervous system soften, settle, and feel supported.
Music: Calme - Ever So Blue, Taiga - Ever So Blue, Silent Scream - Hushed, Sea Terms - Alan Ellis
Les 9
Upregulating: Coming Out Of Fatigue And Numbness
In this lesson, we enter the chapter on upregulating the nervous system. These practices are helpful when you feel exhausted no matter how much you rest, overwhelmed but unable to act, numb, disconnected, or weighed down by a sense of heaviness.
I'll give you an overview of the nervous system states of freeze and shutdown, how they affect both the mind and body, and why these experiences are not a sign of laziness or lack of willpower. Then I'll guide you through a series of gentle exercises designed to bring energy, sensation, and movement back into the system so you can move through your day with a little more ease and vitality.
Music: Inconclusive Results - Peter Sandberg, The Untold - Ever So Blue, Vereses - Ever So Blue, Sea Terms - Alan Ellis
Les 10
Somatically Processing Your Emotions
After learning a variety of tools to support your nervous system in different states, we now turn to another important pillar of regulation: feeling and processing emotions.
In this lesson, we'll explore how emotions that are suppressed, avoided, or pushed away can contribute to nervous system dysregulation. I'll then guide you through a gentle somatic practice that helps you process emotions in a way that feels safe, grounded, and less overwhelming, so you can move through difficult feelings with more capacity and self-compassion.
Music: Inconclusive Results - Peter Sandberg, Taiga - Ever So Blue, Silent Scream - Hushed, Whist - Aerian, Sea Terms - Alan Ellis
Les 11
Somatic Anger And Grief Release
In this practice, you’ll learn a somatic exercise specifically designed to help process and release anger and grief. Anger is often a deeply misunderstood emotion, but when we learn to express it in a healthy way, it can give us important insight into our needs and boundaries. Grief is often suppressed because it feels too heavy, but in this practice, we create space for it to move, so it doesn’t get stuck in the body or turn into numbness. This allows us to stay more open to life, rather than disconnected from it.
Music: Sea Terms - Alan Ellis, Whist - Aerian, Envision- Amaranth Cove
Les 12
Self Compassion Practice
Self-compassion is the foundation that allows all nervous system work to truly land. Without it, we often approach healing with the same productivity mindset that dysregulated us in the first place.
In this lesson, we’ll explore the supportive, regulating effect of self-compassion, and I’ll then guide you through a practice you can return to daily, or whenever you notice it feels hard to be kind to yourself.
Music: Sea Terms - Alan Ellis, Lamna - Lo Mimieux, A New Sleep, Arden Forest, Vila - Strom,
Les 13
Integrating Nervous System Regulation Into Daily Life
In this final lesson, we focus on integration, letting everything you’ve learned sink deeper into the body and into daily life. Nervous system regulation is not about doing the perfect exercise, but about learning to listen inward and respond instead of overriding what you feel. Over time, this builds a more trusting relationship with your body, where you can recognize what you need in different states and meet yourself with more steadiness and self-compassion. This is something you return to again and again, not something you finish.
Music: Sea Terms - Alan Ellis
