Les 1
The Eyes (Theory & Somatic Practice)
Practice begins at 2:30. In this lesson, we will explore the theory behind how your vision influences your nervous system. When the eyes are narrow and fixed, the body receives the message to stay alert and ready. By gently softening your gaze and expanding your peripheral awareness, you can signal safety to the brain and support the vagus nerve in shifting your body out of stress and into regulation.
Through gentle eye movements, peripheral awareness, and coordinated eye–head exploration, you will send signals of safety to the brainstem and vagus nerve. We begin and end by assessing neck range of motion so you can feel the immediate impact of shifting from narrow focus to relaxed, wide vision.
Practice this session every day in a dimly lit room at any time of day.
Les 2
The TMJ & Face
In this lesson, you will explore the relationship between the jaw, face, and vagus nerve. When we enter fight, flight, or freeze, the jaw often tightens to help the body brace and contain emotion. Over time, this protective pattern can become chronic, contributing to clenching, facial tension, headaches, and TMJ discomfort.
You will learn how facial expression and jaw holding patterns communicate directly with the vagus nerve, and why gently releasing the face can shift the body from protection into safety and regulation.
Les 3
The TMJ & Face Somatic Practice
In this practice, you will gently explore the jaw, tongue, and facial muscles to release protective tension patterns held in the face. Through slow movement, tongue awareness, full jaw range exploration, and targeted self-massage of the TMJ and temples, you will signal safety to the vagus nerve and support a shift out of bracing and into ease.
This session invites softness, expression, and emotional release while restoring natural mobility and relaxation to the jaw and face.
Play this session every day for a week at any time of the day. Continue to use this practice in the future whenever you feel tension in your TMJ and face.
Les 4
The Chest & Throat
In this lesson, we will explore the connection between the throat, chest, heart, and nervous system. When we feel unsafe, this area often tightens and collapses, influencing posture, breath, and emotional expression.
You will learn how the vagus nerve links the throat and heart to safety, communication, and regulation, and why tension here is protective rather than problematic. I share my own story and experience in opening my throat and heart.
This session explains the theory behind a gentle, supportive approach to softening the chest and throat so the body can shift from vigilance into openness and love.
Les 5
The Chest & Throat Somatic Practice
In this somatic practice, you will gently open and regulate the throat and chest through breath, movement, and gentle self-touch. Using light throat sweeping, ocean breath, shoulder blade activation, and bilateral tapping, you will invite softness into areas that often hold protection, grief, or vigilance.
These slow, intentional movements help calm the vagus nerve, deepen the breath, and restore a sense of safety and openness in the heart and throat space.
Use a dimly lit room and repeat this session daily for a week. Come back to this session whenever you want to shift your throat and chest into a feeling of space and ease.
Les 6
The Diaphragm
In this lesson, we explore the diaphragm, the primary muscle of breathing, and its close relationship with the vagus nerve.
Chronic stress often shifts breathing higher into the chest, causing the neck and shoulders to work harder while the diaphragm becomes restricted. This can contribute to tension, fatigue, anxiety, and the feeling of not being able to take a full breath.
In this class, you will learn how the diaphragm naturally moves during breathing and gently begin restoring its rhythm to support deeper, more regulated breaths and a calmer nervous system.
Les 7
The Diaphragm Somatic Practice
This somatic session gently restores the natural movement of your breath by mobilizing the rib cage, shoulders, and diaphragm. Through slow shoulder rolls, side-bending stretches, and guided breathing, you will release tension around the ribs and create space for the diaphragm to move more freely.
As the lower ribs begin to expand with each inhale, the breath can naturally drop deeper into the body, reducing strain in the neck and shoulders.
This practice supports calmer breathing patterns and helps the nervous system shift out of stress and into a more regulated, relaxed state.
Practice daily for a week and come back to this session whenever you need a deep, nourishing breath.
Les 8
The Gut
In this lesson, we explore the relationship between the vagus nerve and the gut, and how digestion changes when the nervous system is stuck in fight, flight, or freeze.
You'll learn how chronic stress can contribute to symptoms like bloating, constipation, diarrhea, and pain. Alongside understanding this connection, you are given powerful, practical tools to support digestion.
I also share my own gut story.
Through gentle somatic practice and self massage, you can help your body shift into rest and digest so the gut can soften, settle, and heal.
Les 9
The Gut Somatic Practice
In this final practice, we work with stimulating the vagus nerve through the gut. Through breath, warmth, acupressure, abdominal massage, and gentle rocking, you directly support your digestive organs and strengthen the communication between your gut and brain.
This practice reinforces the core theme of the course: when the nervous system feels safe, the body shifts naturally into rest and digest, repair, and healing.
Repeat for a week and come back to this practice whenever your digestion needs some love.
As you complete this course, remember that nervous system regulation is not something to perfect, but something to return to. These practices are here for you whenever you need them: after a long day at a screen, during stressful seasons, when your sleep feels off, when your digestion needs support, or anytime your body asks for safety.
Come back to whatever lesson feels supportive. Your nervous system learns through repetition, gentleness, and care.
