A collection of 12 essential Somatic Experiencing® exercises. Master the art of titration, pendulation, and grounding with these professional facilitator tools.
Professional-grade somatic tools for nervous system regulation, including titration and pendulation protocols.
Access our full collection of facilitator resources.
Traditional "talk therapy" often reaches a limit because it stays in the narrative. While understanding our story is important, healing happens when we address how that story is physically stored in the nervous system. Somatic Experiencing® (SE) is a body-oriented approach to healing trauma and chronic stress.
Instead of revisiting the "what" of a past event, these 12 exercises focus on the "how"—how the body is currently holding tension, and how we can gently guide it back to a state of equilibrium.
Two of the most critical concepts in this toolkit are Titration and Pendulation. Mastering these is what separates a professional facilitator from a hobbyist.
Think of titration as opening a soda bottle that has been shaken. If you take the cap off all at once, it explodes. If you twist it slightly, let a little gas out, and close it again, you manage the pressure. These exercises teach you to process stress in "tiny drops" so the system doesn't become overwhelmed.
Our bodies naturally swing between contraction (stress) and expansion (ease). Pendulation is the practice of consciously moving the attention between a place of "upset" in the body and a place of "neutrality" or "resource." This builds the internal muscle needed to self-regulate during a crisis.
This resource isn't just a list of movements; it's a map of the nervous system. The 12 exercises are categorized into three distinct functional areas:
Techniques like "Peripheral Scanning" that signal to the brain that the current environment is safe, effectively turning off the "scan for threat" mechanism.
Physical prompts that help an individual reclaim their sense of personal space and "skin-boundary," essential for those feeling invaded or overwhelmed by others.
Gentle, controlled movements (like Voo-toning or micro-shaking) that allow stored survival energy to finally "exit" the system.
As a facilitator or practitioner, these exercises are most effective when they are woven into the natural flow of a session. Here is how to introduce them without making it feel like "homework":
Our 12 Somatic Experiencing Exercises PDF is designed for immediate application. Whether you are a therapist, yoga teacher, or individual on a healing journey, these tools provide a safe, effective, and evidence-based way to navigate the complexities of the human nervous system.
A structured container for radical honesty. This is not a game about winning; it’s a game about being seen.
The foundation of depth is safety. Before you begin:
When the card flips, the timer starts. But you don't have to speak yet.
Share what is "alive" for you. If you get stuck:
The library and workshops give you the map. The Practice Circle is where you actually drive. This is a guided, real-time space to turn new behaviors into second nature.
Safe Space Protocol Active
Before stepping into live practice, you get the technical tools. Our workshops provide the behavioral frameworks and internal blueprints required to navigate tough moments with confidence.
This is where your awareness begins. Everything in The Resource Center is neuroscience-informed and designed to help you gain the perspective needed to stop the spiral before it starts.
I am an Intern Somatic Body Psychotherapist, Neuroscientist, Dancer, and Dance Teacher. My passion for mental health began at age 14, sparked by a natural ability to attune to people’s emotional landscapes.
Over the past 15 years, I’ve travelled the world exploring the human psyche — a journey that shaped my integrated approach, rooted in neuroscience (brain), psychology (mind), philosophy (spirit), and somatic practices like dance (body).
This embedded with my empirical experience has made it a personal and interpersonal discovery – in line with my essence and natural tendency to help those around me deal with various aspects of mental well-being.
It is this multidimensional understanding of what it means to be human that is at the heart of my work.
My work as a somatic body psychotherapist draws on the concept that life is a continuous unfolding process, from the first cell in the womb to the present moment. All aspects of our being need to be considered when navigating mental health issues.
I support each client’s unique process with openness and curiosity of all these aspects, helping transform scattered energy into a coherent source of well-being and vitality, reshaping life in ways that often exceed expectations.
Through my Neuroscience of Dance project and Dance Integrated Healing Method, I offer neurocognitive and movement-based tools for healing.
For the past six years, I’ve supported dancers and educators worldwide through sessions and workshops, focusing on injury recovery, neurological rehabilitation, memory and balance, mental health, and the therapeutic potential of dance. This integration of dance, neuroscience, and psychology began during my postgraduate research on the brain mechanisms behind dance, in collaboration with a leading researcher in the field.
My research has been published in Dance Data, Cognition, and Multimodal Communication and presented at the International Association for Dance Medicine & Science (IADMS) conference. I was honoured when this project was nominated for the IADMS Dance Educator Award (2022) and the Applied Dance Science Award (2021) from One Dance UK, which also recognised me as a Healthier Dancer Practitioner.
Personally, advocate for neurodiversity as a proud dyslexic. I love cats, cute cafes, cats, long walks, writing, cats, poetry.
Did I say cats?
