Practising Self- Regulation

by yogalife_user
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“ Between stimulus response there’s a space in that space is our power to choose our response and in that response lies our growth and our freedom.” Viktor Frankl

Yvie Sanchez talks about how trauma and stress affect people and how with some simple steps you can retake back control of your body and of your life and begin the healing process.

People do not need to recount the trauma or even know the trauma to heal from it, they just need to interrupt the threat response as a result of the trauma being in their body. Most people have painful past learning which is intruding into their perceptual system of the present; which causes them to perceive threat where there is little or no danger. Trauma is a corruption of memory, a corruption of the body’s process, the body keeps coming back to the patterns of self defense and the person not only will keep remembering it but they will begin to experience symptoms in the body parts that never completed what they needed to do.

Anyone that has survived any type of Trauma are not damaged, broken, weak or afflicted, they are instead over adaptive, they have had painful learning and they are continuing to live in the present as though that thing that happened in the past is about to happen again. They live in hyper – vigilance and what they need instead is relaxed – vigilance, the way to do this is to interrupt the threat response by using Self-Regulation tools. 

You are healing trauma by bringing relaxation to where previously there was a threat response. Most people are having threat responses all day long but are UNAWARE of them! It is all happening beneath the level of consciousness, It is a good thing for surviving, but not a good thing for quality of life.

No one has a stressful job, or a stressful life or a stressful commute  it is not their environment, the finances, their relationship, not their job, it is what is going on inside their body whilst they are encountering those things that affects them and has also an effect on their body, however if it is something that happens within each person this also means they have some power there too. Through self-regulation you can interrupt that threat response and begin to feel comfortable in those situations.


Is a disturbance of the body’s internal balance in response to a perceived threat including the threat of some essential need being denied. Stress is a physiological response to a real or perceived threat, physical or emotional, it is our body’s survival response and it gets activated when there is an imminent threat or danger.

As humans we truly are incredible and we are the only beings on earth that are capable of switching on the survival response by thought alone, unfortunately our brain, our mind and our body cannot tell the difference as to whether the danger or threat is real or perceived.

Self-Regulation is all about becoming intentional and being responsive instead of reactive and aware of what is happening at the level of the body and being in a comfortable body.

Here are a couple of Self-Regulating tools that you can start practicing in your life right now:

Self-Regulation Tool # 1


By doing a scan of the body and becoming aware of any tension in your body, can you then release them. Each time you tense do it for 3-4 seconds and then release.

  • Start by tensing your toes for 3 – 4 seconds and then release
  • Tense your calf muscles and then release
  • Tense your thighs and then release
  • Tense your pelvic muscles and then release
  • Tense your stomach and then release
  • Tense your abdomen and then release
  • Tense your upper chest and then release
  • Tense your hands and knuckles and then release
  • Tense your forearms and then release
  • Tense your shoulders and then release
  • Tense your neck muscles and then release
  • Tense your jaw and then release
  • Tense your whole face and then release
  • Work your way back down again.

Notice how much more energy is used to tense than to release and notice how your focus shifts to what is happening in your body and to intentionally releasing any tension in your body.

How much stress are you in when you are releasing the muscles in your body? NONE!!

Self-Regulation Tool # 2

– Diaphragmatic or “belly” breathing

  1. Sit comfortable, with your knees bent and your shoulders, head and neck relaxed
  2. Locate your diaphragm by placing one hand below your rib cage and the other on your upper chest. As you breathe, you will feel your diaphragm rising and falling
  3. Breathe in slowly through your nose so that your stomach moves outwards against your hand. Count in your head and make sure the inward breath lasts at least five seconds. Pay attention to the feeling of the air filling your lungs. the hand on your chest should remain as still as possible.
  4. Tighten your stomach muscles, letting them fall inward as you exhale through pursed lips. The hand on your upper chest must remain as still as possible
  5. Repeat steps 1 – 4, 5 times
  6. Notice the relaxation in your body

Yvie Sanchez

Yvie Sanchez

Yvie Sanchez is an Advanced Rapid Transformational Therapist (RTT) and a full time Regressive Therapist for the past few years, she has had the opportunity to work with many people from different walks of life and backgrounds, Her practice has allowed her to deal with a variety of conditions and situations, she specializes in dealing with trauma specially, Post Traumatic Stress Disorder (PTSD).

Together with her private one on one sessions, Yvie also runs group meditations and is frequently asked to do talks and run workshops for multinational companies as well as Government entities spreading awareness on how to improve mental health and live life from the inside out, reducing stress and improving life balance.

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