On occasion, there may be a defining incident or a series of issues that push us to the very limits of our ability to cope on a day-to-day basis. At this point, our nervous system has reached overwhelm, and even the smallest thing can push us over the edge.

It could be that the innocent request of an unsuspecting family member or co-worker is enough to make us react in a way that is completely out of proportion to the perceived demand placed on us.

We may experience a whole spectrum of emotions and sensations coursing through our bodies. These can eventually become completely overwhelming, causing us to feel out of control, wanting to get angry or run away; or we may feel shut down and unable to engage with those around us.

Whatever the outcome, the point is that the healthier option for us is to act on these emotions and sensations before they take over the daily running of our lives and reduce our capacity to be present and enjoy life.

How our nervous system works

The Autonomic Nervous System controls involuntary functions – activities that happen without conscious control. Some examples of this are our heart rate, blood pressure, respiration and digestion. The ANS also controls pupil size and glandular secretion.

It has two main parts, the Sympathetic Nervous System, or SNS, which is ultimately responsible for the “Fight or Flight” impulse, and the Parasympathetic Nervous System, or PNS, which controls our “Rest and Digest” state. The reality is that during the day, our nervous systems constantly fluctuate between these two systems, to varying extents depending on the circumstances.

Problems can occur when the nervous system becomes under-resourced, leaving us unable to move smoothly between the two states throughout the day

• The function of the SNS or “Fight or Flight” system is to prepare the body for stressful, emergency or energy-demanding situations.
• It raises the heart rate and increases blood flow during times of stress, and dilates the bronchi in the lungs to increase oxygen intake.
• Blood vessels are constricted in the skin and the gut, and dilated in the muscles, as blood is redirected to the essential organs.
• The pupils dilate, improving distance vision to help detect danger.
• The digestive system inhibits peristalsis and secretion, conserving energy for the muscles to act if required.
• Sweat glands are stimulated to cool the body, and the adrenal medulla releases cortisol and adrenaline to boost alertness, heart rate and metabolism.
• The bladder wall relaxes, and the urinary sphincter contracts to inhibit urination.

The main function of the PNS is to promote rest, recovery and energy conservation. It is known as the “Rest and Digest” system

• It lowers the heart rate and conserves energy whilst constricting the bronchi to allow breathing to return to its resting state.
• Within the digestive system, peristalsis and secretion are stimulated, and digestion returns to normal.
• The pupils constrict, which protects the retina and helps improve near vision, allowing us to focus on what is close to us.
• The bladder wall contracts, and the urinary sphincter relaxes to promote urination.
• Glands reactivate and stimulate secretions to moisten the mouth, eyes, etc.
• The liver promotes bile secretion to help fat digestion.

Ideally, there should be a balance between the two systems

Both systems should work together to maintain homeostasis, or internal balance:

• Sympathetic NS -> Activates the body for action
• Parasympathetic NS -> Restores calm and recovery afterwards

For example…

• When we run, the SNS increases the heart rate and respiration rate.
• When we rest after running, the PNS slows the heart rate and resumes digestion.

When out of balance

An overactive SNS can cause us to suffer with stress, anxiety, hypertension and continuous fight/flight activation.

An overactive PNS can cause a sudden drop in heart rate and blood pressure, and in the longer term, autonomic conditions and digestive issues.

What we can do to help maintain a balanced and healthy state

Firstly, it helps if we are able to recognise signs of nervous system regulation:

We may notice a deep breath, a sigh, a yawn or a swallow.

Our breathing pattern may calm and become regular.

We may feel more grounded, more in control.

Longer term, there may be a sense of increased capacity to cope day-to-day.

Grounding Exercise: Rocking & Swaying

This is a subtle movement that is unlikely to be noticed by others if you need to settle yourself quietly.

To begin, notice the quality of your grounding before beginning… how is it? Does your body feel balanced or unbalanced? An awareness of the feet is important – the balls, heels, and inside and outside edges of the soles.

Inhale while slowly rocking backwards a little (just a couple of inches) onto the heels. Then exhale while slowly rocking forwards onto the balls of the feet, taking five or six deep breaths in total. Next, slowly sway from side to side, using the inside and outside edges of the feet, while breathing through the movement.

Tune in to the quality of your grounding now… how is it? Take note of any of the signs of regulation, mentioned above, that you may have experienced during the exercise.

Exercise to Reduce Adrenaline & Cortisol:

Notice the quality of nervous system regulation before you begin… how is it? At what level would you rate your nervous system activation out of ten… 10 being high, and 0 being low?

Chair Pose: a yoga posture, similar to a deep squat and with raised arms. Hold until you experience one of the signs of regulation mentioned above – a deep breath, a sigh, a yawn or a swallow.

If this is new for you, it may be that the thigh muscles experience a tremor, or even considerable discomfort, and you have to stop. If this is the case, gently lower your arms and slowly stand up. Pause and wait, and you will likely notice a deep breath coming through.

Notice the level of your regulation now… is it the same or has it changed?

A held pose, or isometric muscle contraction, where no joint or limb movement occurs, can have the benefit of utilising both adrenaline and cortisol when maintained to the point of fatigue. Over time, this can contribute positively to overall stress reduction and hormonal regulation.

Exercise to Regulate Breath & Lower Heart Rate:

Heart/Diaphragm Breath

Place your left hand over your heart and your right hand over your diaphragm, around the level of the front lower ribs.

Inhale for a count of two and exhale for a count of two – 2/2, five or six times, then…

Inhale for a count of two and exhale for a count of three – 2/3, five or six times, then…

Inhale for a count of two and exhale for a count of four – 2/4, five or six times.

When the breath has regulated, the brain will likely adjust the heart rate to complement it.

If you would like to discuss any of the exercises above or would like me to suggest something different that may be more appropriate for your situation, please get in touch.

I offer a 30-minute consultation free of charge.

Using skills from Biodynamic Craniosacral Therapy and Somatic Experiencing® amongst other modalities, I work together with my clients to help facilitate resolution of some of the early physical and emotional trauma memories that have become trapped throughout their nervous system. This can then facilitate greater neuro-somatic balance, equilibrium and sense of ease.

The post Simple Tools for Effective Nervous System Regulation appeared first on Ytene Healing.

When clients visit me in person, I may sometimes weave energetic healing practices into our session. Sound, frequency and vibration are often the keys to helping shift stubborn energetic imprints that have become trapped in the client’s tissue, allowing us to access their inherent health and facilitate healing and resolution.

The two case histories below illustrate how I have used crystals to help bring about more energetic balance along with Biodynamic Craniosacral Therapy and Somatic Experiencing®.

In other instances, I have used tuning forks and drumming or a combination, to facilitate the required shift throughout the nervous system. Having a more Shamanic approach available to me enables each session to be tailored appropriately for the individual client.

There is also the element of choice when working this way.

Often, a client will be drawn to choose particular crystals and decide where to place them on their body. I am never surprised that their choice is usually spot-on for their particular issues. Involvement and choice introduce a sense of agency and participation into the session, which can significantly influence the outcome positively.

All names have been changed for anonymity.

Case History: Bella

Background

Bella has just turned 16 years of age, and I have known her family for the past twelve years or so. She has suffered from anxiety since puberty and has had extremely heavy periods in the past. Due to this, she now takes a contraceptive pill, which has helped to make her monthly bleeds more manageable. In addition, Bella takes medication for epilepsy, a condition which began a couple of years ago as ‘panic attacks’. It was formally diagnosed six months ago.

Bella is dyslexic, dyscalculic and possibly has ADHD. She can also become overstimulated quite quickly. She is currently tired due to exam stress, as her mock GCSEs are only a few weeks away. Her lower back is constantly sore and tight, and her neck can feel ‘clicky’.

Bella’s hobby is riding. She currently has a horse on loan, which accounts for some of her aches and pains. She is looking forward to attending her local College of Agriculture in September 2025 to hopefully attain a two-year diploma in Equine Studies.

Bella would like to feel more balanced, both mentally and physically. She would like to be less tired and doesn’t want to dwell on the negative aspects of her life.

Session 1

Mum and Bella both arrived looking tired. I settled Mum in a comfortable chair with a glass of water while Bella told me how she was feeling. She gave herself a score of only three out of ten.

From past experience, I know that Bella responds well to crystals. As she settled onto the couch, I gave her tiger’s eye for inner strength and grounding to hold in her right hand. Tiger’s eye is also good for balancing the endocrine system and helps with motivation while providing more energy. In her left hand, I placed rose quartz for emotional healing, self-compassion and inner healing while promoting peace and positive affirmations. Finally, I placed labradorite on her abdomen to protect against negativity, alleviate anxiety and enhance inner worth.

In this instance, I used a combination of Somatic Experiencing dialogue and both hands-on and hands-off Biodynamic Craniosacral Therapy and Osteodouce whilst working with Bella.

Our intention was to help reduce the impact of anxiety on her nervous system. The session was fairly non-specific. Initially, I found myself drawn to work around Bella’s pelvis, from where I could sense the whole area unwinding and rebalancing itself. Bella found herself yawning and sighing throughout.

I was then drawn to work around Bella’s upper body, especially her neck, shoulders and head. Rather than focus on a particular area, I sensed that it would be more beneficial to hold a wider field of attention. I could feel constrictions releasing from tight tissue, joints softening and realigning, and freer movement becoming more available.

Bella again confirmed the releases and shifts, yawning and sighing throughout the session.

After we drew the session to a close, Bella reported feeling much more relaxed. Her head felt light, and she was feeling much happier. I noticed that her face was now open and bright and that she was really smiley. When I mentioned this to both her and mum, Bella was so pleased that she went outside into the sunshine, took a selfie and posted it immediately on her social media. She now rated her score as eight out of ten.

Session 2

In the last few days, Bella’s contraceptive pill had been changed to a ‘combined’ one as opposed to progesterone only. She said she was feeling considerably better than she was two weeks ago, with her back much improved.

Unfortunately, at the beginning of the week, Bella had banged the left side of her forehead on her dressing table and made herself dizzy. It did look slightly bruised and had resulted in Bella suffering with a stiff neck since the incident. Despite this, she still scored six out of ten on the scale of how she felt at the start of the session.

Working with the same combination of therapies I used during the previous session, I chose to hold a wide field to allow Bella’s nervous system to express itself and show me any priorities. I soon became aware of some energy releasing from her shoulders and neck up to the right side of her jaw. I held this area in my awareness until I sensed that the energetic discharge had ended.

Bella’s body then drew me to give attention to her diaphragm area and her lower back. I held my attention here until I sensed that whatever resolution her nervous system had been moving towards had concluded. I had been aware of clouds of energy shifting, and Bella had sensed some heat around her lower back. There was also a strong sense that the diaphragm had been released.

The session drew to a natural conclusion, and Bella reported that she felt much better, good, but tired, with her neck having returned to full mobility and pain-free. She had yawned and sighed, and her stomach had gurgled all the way through the session, indicating a good level of unwinding throughout the fascia. Bella scored the way she felt at the end of the session as between eight and nine out of ten, which showed a marked improvement.

The two sessions documented here hopefully provide some idea of the work I do involving crystals and the positive difference that it can make.

Case History: Rebecca

Background

Rebecca is a teaching assistant but is unable to work currently due to the level of her anxiety. She was diagnosed as autistic as a teenager. Rebecca finds social situations difficult, can suffer from sensory overload and gets overwhelmed by emotions. She has a need for everyone else to be happy all the time and overthinks all social interactions.

Rebecca had quite a traumatic birth and was born with a head injury after having been stuck for hours. She then wanted to sleep all the time and had to be woken for feeds. She tells me that she has been anxious for as long as she can remember and missed a lot of school because of this. Her anxiety is particularly bad in relation to medical issues.

She would like to be free from all the fears and phobias which get in the way of life and to be able to sleep better.

During both the sessions documented below, I used a combination of Somatic Experiencing® dialogue and both hands-on and hands-off Biodynamic Craniosacral Therapy and Osteodouce whilst working.

Session 1

Rebecca has a sensation in her throat that began in April when she had to have a tooth extracted. It feels as if something is stuck there and she worries a lot about this. Her GP said it was anxiety, and although it stopped a couple of weeks ago, it is back again now.

I gave Rebecca two lepidolite palm stones to hold. Lepidolite is a lithium-rich crystal that is said to help with emotional balance, anxiety reduction and improved sleep. It can also help people release past traumas and negative emotions.

I was purposely slow and gentle as I eased into working with Rebecca, which her nervous system appeared to appreciate. It allowed me to connect really well and I immediately became aware of a noticeable sense of relief from it as I did so.

I was initially guided to her thoracic area and upper back. Rebecca’s body appeared to be holding an extraordinary amount of tension but happily released in constant waves that were continuous for quite a long period of time, mainly from her heart area.

I was then drawn to bring Rebecca’s head into my awareness. From there, I had a strong sense of energy shifting and releasing from deep inside. My feeling was that this seemed to be quite old energy but I was unable to ascertain any more than that.

As we moved towards a conclusion, I became aware of a powerful sense of lengthening throughout the whole of Rebecca’s nervous system. It was as if she was growing taller, and I became aware of some of the overwhelm leaving her body.

Rebecca reported feeling better after the session.

Session 2

Rebecca reported that the past couple of weeks had been quite stress-free, and she felt more supported and grounded. She felt more like her old self again, although she was still having trouble dropping off to sleep. It could often take two or three hours for this to happen. She had ordered some lepidolite stones for herself.

As the lepidolite seemed helpful during the previous session, I gave Rebecca the palm stones to hold again. This time, I was inexplicably drawn to her endocrine system (hormonal system). As I stood beside her, I pictured the whole system in my mind’s eye, from the hypothalamus in Rebecca’s head to the ovaries situated in her pelvis. I held the intention for it to access its inherent health.

I could sense blockages: the thyroids, the thymus gland in the heart centre, the adrenals, ovaries and the womb. As I was drawn to each of these areas of her body in turn, I became very aware of energy shifting. By the time the womb space was showing a state of balance, there was a sense of the whole of Rebecca’s endocrine system recalibrating itself. Constrictions were released, and balance returned.

I tuned in to each of her chakras in turn as they relate in position to the endocrine system. I found that after a significant release from her root chakra, Rebecca was quickly able to find energetic balance throughout.

As the session drew to a close, she reported that she was feeling much better, calmer and less anxious.

Rebecca’s experience also highlights the benefits of crystals in a holistic approach to trauma healing.

All the therapies I offer are intended to complement, not replace, your relationship with your medical practitioner. Please remember to contact your medical practitioner in the first instance if you have any concerns regarding your health.

If you think you could benefit from working with me, please get in touch. Email sarah@ytenehealing.co.uk or call me on 07747 111040.

The post A Truly Holistic Approach to Trauma Healing appeared first on Ytene Healing.

Many of us will have additional pressure put upon us by family members and friends, and/or equally will feel an undue sense of duty towards them. This can then become compounded by the continuous needs of younger immediate family and small children. Trying to keep our visitors happy all of the time is likely to be challenging. It is important not to take responsibility for everyone else’s emotions.

If you are aware that any of your visitors currently have too much on their plate, it would be worth catching up with them just before the holiday period. Arrange a chat again for early January. That way, you can offer them ongoing support without their problems taking over their visit. Nothing is ever straightforward. Being prepared in advance will help you ease through potential issues and avoid feelings of Christmas overwhelm.

How often do we sense a gift is given with additional strings attached to it?

The need for more calls, more visits and more acknowledgement of the giver’s role in our lives, perhaps. These are not issues to be addressed at the moment. Approach it at a reasonable time beforehand or afterwards, establishing strong boundaries and setting expectations. We all know of someone who is more demanding of attention than everyone else. Include this person in the celebrations, but don’t allow them to take over. Strategic management is key.

The first thing I would suggest is to let go of the need to achieve a state of perfect harmony for all present.

Reframe it. Accept that you can only do your best at any given moment. Don’t worry about what you are not doing or what you think you should be doing. Doing enough is more than sufficient.

Create space for yourself by suggesting that other adults take their turn to entertain any children in the house.

Some ideas could be walks with or without dogs, playground visits, games or shopping for any forgotten items. This will give you the gift of peace and quiet, even if only for a short time while you prepare a meal or tidy up.

I am already overwhelmed, so how do I cope?

This is not a time to address deep-seated relational issues. But it is worth noting that many family dynamics will shift as we move through into January. Spending extended periods of time with those we usually only see occasionally can bring conflicts, however small, to the surface.

Relational issues with partners or spouses can become heightened during this time when expectations are high, and we feel pressured to enable everyone else’s happiness. Rather than jumping into making decisions, it is worth marking time into the new year. This way, any choices made regarding the future come from a place of considered thought rather than an impulsive reaction to Christmas overwhelm.

What can I do to keep myself calm?

Along with making space for yourself, however brief, simple things like grounding and conscious breathing can help.

Any time during the day when you begin to feel unsettled, make a conscious effort to feel your feet on the ground. Gentle alternate knee bends can be made unnoticed and may precipitate a calming, deep breath. For something stronger, scrunch your toes up tightly and hold for a few seconds. This takes attention away from thoughts and into sensation whilst sending energy down to the feet. Repeat as necessary.

Any calming, grounding behaviours which precede a yawn, deep breath, sigh or swallow for example, are effective means of down-regulating the nervous system.

Try the following simple calming breathing technique:

• Inhale for a count of two, exhale for a count of two, until comfortable
• Inhale for a count of two, exhale for a count of three, until comfortable
• Inhale for a count of two, exhale for a count of four, for as long as necessary

While practising the above, place your left hand over the heart and your right hand over the diaphragm. You may be able to feel your heart rate reducing as your nervous system rebalances itself.

Setting expectations

Understand that it is not unreasonable to prioritise your own well-being during the festive season, especially if you are responsible for the well-being of everyone else. Setting realistic expectations, practising self-care and focusing on meaningful connections will go a long way towards helping you navigate the Christmas and New Year holidays.

Both Somatic Experiencing® and Biodynamic Craniosacral Therapy are, by definition, trauma-attuned modalities. Used together, either online or in-person, they can facilitate the resolution of embodied trauma in a very profound but gentle way, honouring the unique wishes and needs of each client.

If you think you could benefit from working with me, please get in touch. Email sarah@ytenehealing.co.uk or call me on 07747 111040.

Please remember to contact your medical practitioner in the first instance if you have any concerns regarding your health.

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