Self regulating and co-regulation exercises ect.

Healing music for an overwhelmed nerveussystem
m.youtube.com/watch?v=_MgQU23CJ-A&__s=8ujipp4589h9mr6mn7qg

m.youtube.com/watch?v=_BISLdw2GfM

Grounding Exercise for Dancers |

A good method to try to come out of a freeze/shut down is to sit in a rocking chair. The movement also soothes the inner child and stimulates the limbic brain

Something about dance:

The effect dance has on the brain.

A study by M. Joe Verghese showed that dance ALSO promotes neural synapses, which reduces volume loss in the part of the brain that we call the hippocampus.

Your brain shrinks during sleep and that there is a leaching of the brain.

We therefore continuously throughout life need our neural synapses replaced - this happens in the hippocampus. Reducing the volume of the brain is natural and part of getting old.

Dance helps to prolong this aging process, but dance also helps protect the brain in the long run. Other studies by M. Joe Verghese also show that dance stimulates the central nervous system and brain activity. .

Today's Challenge: Put music in your ears. Perform today's practical chores WHILE you dance: vacuum,, wipe dust off, wash floor, wash car, mow the grass (think a lambada is obvious there) or whatever is on YOUR to do list.

Also dance connects people to each other.

Even if they do not dance together!
This is because our mirror neurons are activated when we see other people dance. In this way, you become infected by the dansers mood.
Dance every day or watch other people dance and make yourself a Spotify list.

The many parts of the body contribute to that you are able to dance.
Be grateful for your body. After the dance, spend 5 minutes saying thank you to your toes, ankles, lower legs, knees, etc. (go through the whole body) - lubricate if necessary. yourself into cream after a well-deserved bath.

Dancing enhances our creative abilities. Actually, it's logical enough, but still a little surprising.

When we allow our body to move to the music, our mind gets the opportunity to work freely.

Peter Lovatt, head of the Dance Psychology Laboratory at Hertfordshire University, has conducted a study that confirms that dance helps the brain find new ways of thinking and create new nerve connections.

Challenge: Dance with closed eyes (a slightly calm song is probably preferable)

 ‘When you dance, your mind is free to forget all your problems and focus on the movement. Dancing also releases dopamine and serotonin - chemicals that reduce stress and increase the feeling of happiness.

Many studies support the hypothesis that dancing can relieve physical pain, such as headaches and back pain '.

In my work with body therapy and understanding the body's language, it is often emphasized that headaches / migraines are due to too much yang energy, among other things. Dance is yin energy, so dance can in other words balance the energy in the body and thus avoid the imbalances and tensions that cause headaches / migraines.

Challenge: describe the feeling in the body while dancing and afterwards. Write it down and spend time noticing.

Healing sounds

youtu.be/0ySSSRLJGVs
m.youtube.com/watch?v=c0hx_T6ztbs

The security filter

Do you have holes in your security filter.

This is something that people with some disorganized attachment or other kind of shok trauma has

It is an ivisible filter that sits outside of the body approx. 20 cm out from the body.
For some it is closer to the body, for others it is further away.

You can often feel it when you are out on a dancefloor. You can feel if you get close to others even when it is dark.
You can also feel it before turning your head up in a cupboard door.

If you have holes in your safety filter there are 3 different things you can do.

Breathe in and out 3 times
Feel the chair supporting you, feel your sittingbones, legs and feet
Imagine a protective Golden light around you which creates a safety space for you

Notice the body and what sensations that are in the body. Say them out loud.

Contact one or more competent protectors e.g. One person, several people, one animal, policemen ect. Notice where the competent protectors are standing - beside you, on your left or right, befind you ect.
You are allowed to place your competent protector(s) where it feels best for you.

A competent protector is someone who can take care of you physically or mentally.
Notice physically where the competent protectors are. You can move them around.
Notice how it feels in your body when these protectors are close to you

The security filter
It is a semi pheralable filter. These are impressions from the outside world and these are the antennas you have out in the world.

It is your safety filter that prevents you from crashing into others on a dance floor
It is the filter that prevents you from hitting your head in a cupboard

Trauma and stress can tear your Security filter.

Are you sensitive to sensory impressions - on the skin - sounds - other people ect.

1) Where is the strongest field. Is it 20 cm outside of your body or is close to the body. Feel where it is strongest. Then focus on where it is the next strengest. Then pendulate between the strongest and the next strongest place.
If you are very stressed, it can be difficult to shop because you take everything in 1) where is the strongest field in your safety filter? Feel the effect in the body. Where there is more calm in that part of the body. Use your intuition or thoughts If you have experienced something traumatic in your childhood, you may feel it more intensely in that area e.g. in your chest because your patent have yelled at you infront of you.

1) Where is the strongest field. Is it 20 cm outside of your body or is close to the body. Feel where it is strongest. Then focus on where it is the “next strongest”.
Then pendulate between the strongest and the next strongest place.
Feel the effect in the body. Where is there more calm in that part of the body. Use your intuition or thoughts
If you have experienced something traumatic in your childhood, you may feel it more intensely in that area e.g. in your chest because your parent have yelled at you infront of you.

2)
If there is a hole in your safety/security filter you can check where the edge of the hole goes. Try to get close to the edge of the hole. Be aware the the hole can be like a magnet. So stay at the edge. Then Invite your Security filter to grow one cell at a time. Some people say its like knitting, knitting one cell at a time. Carrie on until the hole is covered again by the security filter. If you can’t finish right away, you can come back to the exercise. In the meantime you can cover it with step 3 - putting a layer of artificial skin on top of it, so that the security filter can work underneath it.

3) You can imagine someone you are feeling safe with putting a layer of artificial skin on you and around you approx 20 cm from the body. And imagine letting this extra skin protect you while your security filter works underneath it.

You can work with this in SE therapy

Thursday, my home country Ukraine, where I still have a lot of family, came under attack.

And my body went immediately into shock. It was as if both the hearing and the movement disappeared and I found myself in a vacuum. There was a 10-20 second delay from the time I was asked about something - until I actually understood what was being said. And another 10-20 seconds for me to initiate a response.

And when that happens, there's only one thing that can get me back together. To lift or hold on to something heavy. (You can use a kettle belt)

Because when it feels like you are in free fall… … Then the otherwise good sensory and breathing exercises are not quite enough to create grounding again. But heaviness creates acute calm.

Few repetitions of the "Statue of Liberty", with a weight that was heavy enough that I could not think of anything else - and had to muster an extra good clamp and an increased pressure in the abdominal cavity.

Increased abdominal pressure stimulates the vagus nerve and normalizes the heart rhythm. The extra belly pressure is called the Valsalva maneuver. It is i.a. that which we practice in turning up and down the intensity of, in “power breathing”, where we learn to breathe in and out against a resistance. A technique that is also used to create acute more strength and stability around the spine - and prevent injuries.l

The Valsalva maneuver has been shown to be an effective technique for normalizing the heart rhythm in otherwise healthy individuals who may occasionally experience supraventricular tachycardia - Shorter or longer bouts of cardiac arrhythmias (arterial fibrillation) accompanied by high heart rate, palpitations, dizziness, shortness of breath, sweating, nausea, chest pain and lethargy.

ALWAYS REMEMBER to consult your doctor if you experience the above so you can rule out other serious conditions!

When you briefly increase pressure in the abdominal cavity, you also stimulate a small pressure sensor (baroreceptor), which is located at two of the large carotid arteries, senses changes in blood pressure - and via the 9th cranial nerve (glossopharyngeal nerve) and the 10th cranial nerve (vagus nerve) transmits the signals up to the part of the brain that regulates blood pressure and heart rate. The (short-lived) increased pressure sends an increased amount of parasympathetic (calming) signals to the heart and lowers the elevated heart rate.

References:
Smith GD, Fry MM, Taylor D, Morgans A, Cantwell K. Effectiveness of the Valsalva Manoeuvre for reversion of supraventricular tachycardia. Cochrane Database of Systematic Reviews 2015, Issue 2.
Niehues LJ, Klovenski V. Vagal Maneuver. [Updated 2021 Jul 9]. In: StatPearls [Internet].