Join Dr. Christine Baker for Everyday Simple Somatics, where nervous system regulation becomes a natural part of your daily rhythm. Starting with our essential 10-episode Foundation Series, you'll learn the basics of somatic practice and nervous system care. Then, each week, enjoy new 10-minute guided practices designed to fit seamlessly into your busy life. This isn't about quick fixes or "nervous system hacks" – it's about building sustainable, nurturing rhythms that support your mental and physical wellbeing. Dr. Baker breaks down complex somatic concepts into simple, practical exercises that anyone can do, anywhere. Perfect for beginners and experienced practitioners alike, these bite-sized episodes help you develop a consistent practice that grows with you. Subscribe to make nervous system regulation a natural part of your daily routine and experience the profound power of regular somatic practice. New episodes every week. Each practice is just 10 minutes – because small, consistent steps create lasting change.
Curated by: Dr. CB Therapy (56 videos)
⚡ Do you jump at EVERY sound? You're not alone. If door slams, phone buzzes, or footsteps make your heart race, you're dealing with a hyperactive startle response—and it's EXHAUSTING. In today's episode, I'm teaching you The Settle Sequence: a 5-step somatic practice to calm your overactive nerves and finally help your body feel safe enough to relax. 🧠 THE SCIENCE EXPLAINED: Your startle response bypasses conscious thinking—it's one of the fastest reflexes in your body. When trauma or chronic stress dysregulates this system, your amygdala becomes hyperreactive (sensitive alarm) while your prefrontal cortex becomes less active (weak brakes). Result? You spike high and stay there. ✨ THE SETTLE SEQUENCE: 1️⃣ ACKNOWLEDGE - Hand on chest & belly: "I startled. That makes sense." 2️⃣ SHAKE - Release the activation (animals do this naturally!) 3️⃣ GROUND - Feet firmly on floor, feel the support 4️⃣ BREATHE - In for 4, hold for 4, out for 6 5️⃣ ORIENT - Slowly scan for something pleasant to look at 💡 PRACTICE TIPS: Use immediately after startling Practice daily for a calmer baseline Be patient—retraining takes weeks/months Your nervous system CAN learn new patterns! 🎯 WHO THIS IS FOR: People who jump at phone notifications Can't watch movies with loud noises Avoid restaurants due to clattering sounds Always listening for footsteps Feel exhausted from constant vigilance Frustrated that you can't "just relax" Remember: Your jumpy nervous system kept you safe when you needed it. Now we're teaching it that it doesn't have to work so hard anymore. 👉 LIKE this video if it helped you 👉 SUBSCRIBE for weekly somatic practices 👉 COMMENT below: What makes you jump the most? Apple Podcast: https://podcasts.apple.com/us/podcast/everyday-simple-somatics-with-dr-christine-baker/id1788150711 Spotify Podcast: https://open.spotify.com/show/0SuKw9Ocl4nvagHdIViZL4 SWC Helper's Circle: https://stan.store/drcbtherapy/p/somatic-wellness-collective-helpers-circle SWC Essenials: https://stan.store/drcbtherapy/p/somatic-wellness-collective-the-essentials-dwa48x7b #Hypervigilance #StartleResponse #SomaticHealing #NervousSystemRegulation #TraumaRecovery #AnxietyRelief #PTSD #DrChristineBaker #SomaticTherapy #CalmYourNerves