About Course

Nervous System Regulation & Reset

Using Somatic Therapy and Internal Resourcing from EMDR

Format

Duration: 8 weeks (1 module per week) OR 2-day intensive workshop.
Delivery: Online videos, written guides, audio practices, live Q&A.
Audience: Trauma survivors, wellness seekers, mental health coaches, body-based practitioners.

Course Overview

This course teaches practical tools to recognize, regulate, and reset the nervous system through somatic awareness, self-help practices, and internal resourcing from EMDR principles. Learners will gain both theoretical understanding and embodied skills to manage stress, heal trauma patterns, and cultivate resilience.

Learning Objectives

By the end of the course, participants will be able to:

Understand the nervous system’s role in stress, trauma, and healing.
Identify personal signs of dysregulation (fight, flight, freeze, fawn states).
Apply somatic therapy tools for grounding, centering, and self-regulation.
Use EMDR-based resourcing techniques (safe place, nurturing figure, protector figure) to create internal anchors of safety and strength.
Build a personalized “Regulation Toolkit” for daily practice.
Reset patterns of reactivity and move toward a more balanced baseline.

Course Structure

Module 1: Foundations of the Nervous System

Polyvagal theory simplified: sympathetic, parasympathetic, and vagus nerve.
How trauma impacts regulation.
The window of tolerance model.
Self-reflection: Where do I sit in my nervous system most of the time?

Practice: Body scan to notice current state of activation or calm.

Module 2: Somatic Awareness & Grounding

What is somatic therapy?
Tracking body sensations (interoception).
Orienting to the environment for safety.
Grounding vs. avoidance—knowing the difference.

Practices:

Feet-on-the-floor grounding.
Orienting with the senses (visual, sound, touch).
“Pendulation” (moving between comfort and discomfort).

Module 3: Self-Regulation Through Movement & Breath

Micro-movements for releasing tension.
Breathwork for nervous system reset (coherent breathing, sighs, humming).
Gentle shaking and tremoring to discharge stress.

Practice: 5-minute nervous system reset sequence.

Module 4: EMDR & Internal Resourcing Basics

What EMDR is (without processing trauma here).
The purpose of resourcing before trauma work.
Building an internal “resource team.”

Resourcing Practices:

Safe/Calm Place visualization.
Nurturing figure (real or imagined).
Protector figure (strength, boundaries).
Inner wisdom figure (guidance).

Module 5: Anchoring Safety in the Body

Pairing somatic awareness with EMDR resources.
Bilateral stimulation for strengthening resources (tapping, eye movements).
Using anchors in daily life (touchstone words, gestures, or objects).

Practice: Resourcing with bilateral tapping.

Module 6: Working with Triggers & Dysregulation

Recognizing early cues of dysregulation.
Steps to down-regulate during stress.
Techniques to come back into the window of tolerance.

Practice: Stop-Drop-Regulate method.

Module 7: Creating a Personal Regulation Toolkit

Combining somatic tools and EMDR resourcing.
Daily rituals for nervous system reset.
Building resilience through consistency.
Journal prompts: Mapping my triggers, supports, and anchors.

Module 8: Integration & Reset Ritual

A guided “reset” session combining all practices.
Creating a personalized script/ritual for when overwhelm hits.
Reflection: How has my relationship with my body and nervous system shifted?

Course Resources

Handouts: Nervous system map, window of tolerance chart, resource visualization scripts.
Guided Audios: Safe place visualization, grounding exercises, bilateral tapping.
Journaling Prompts: Self-tracking logs for regulation patterns.

Course Content

Module 1: Foundations of the Nervous System
Teaching Script (approx. 10–12 minutes spoken) Introduction: “Welcome to Module One. In this session, we’re laying the foundation for understanding your nervous system—how it works, why it matters for healing, and how it influences the way you think, feel, and respond to the world. Your nervous system is not just about biology—it’s your body’s storyteller. It records every experience, and especially stressful or traumatic ones, it can sometimes get stuck in protective loops. By understanding these loops, you begin to reclaim choice.” The Nervous System in Simple Terms: Sympathetic system = accelerator (fight/flight). Parasympathetic system = brake (rest/digest). Vagus nerve = the “bridge” that helps you move between states. We can imagine this like a car: sometimes we slam the accelerator, sometimes we hit the brakes too hard, and sometimes we coast smoothly. Regulation is about learning how to drive with balance. The Window of Tolerance: “This concept, developed by Dr. Dan Siegel, describes the zone where you can function best: emotions feel manageable, thinking is flexible, and your body feels relatively safe. Too far above the window: anxiety, panic, hypervigilance, racing thoughts. Too far below the window: shutdown, numbness, dissociation. Trauma, stress, or overwhelm narrow this window—but the beautiful thing is, practices like somatic regulation and resourcing can widen it again.” Self-Reflection Prompt: “Take a moment and ask yourself: Where do I usually live in my nervous system? Am I often revved up, anxious, irritable? Or do I collapse and numb out when things get too much? Or do I bounce between both?” (Allow pause if live. If self-study, instruct them to journal). Guided Practice: Body Scan for State Awareness (5–7 minutes) “Let’s move into our first embodied practice. The goal isn’t to change anything right now—it’s simply to notice. Find a comfortable seat or lie down. Let your body be supported. Take one slow breath in through your nose, and sigh it out. Now gently bring your attention to the top of your head. Slowly scan downward, as if you are turning on a soft light that moves through your body. Notice your forehead, jaw, shoulders. Is there tension, ease, or something in between? Move down through your chest, belly. Do you feel warmth, tightness, movement? Continue scanning into your hips, legs, and down to your feet. Without judgment, simply note: Does my body feel activated? Calm? Numb? This awareness practice is like checking your internal weather. You’re learning to name what state your nervous system is in, which is the very first step to regulation.” Closing Reflection “Today we introduced the nervous system, the window of tolerance, and practiced noticing body states. For the next few days, try pausing once or twice a day to ask yourself: Where am I in my nervous system right now? Inside my window, above it, or below it? Remember: awareness is the foundation of change.”

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