Understanding the nervous system is a powerful way to support ourselves (and our clients). Polyvagal theory is why we respond the way we do throughout the day. Our ebbs and flows...and how we can guide ourselves and others toward more resilience, calm, and true connection. Polyvagal theory was developed by Dr. Stephen Porges and explains how our nervous system navigates different levels of safety and connection. Polyvagal theory describes the spectrum of responses that we have with three key landmark states (Rather than simply being in “fight-or-flight"): - Ventral Vagal State (Safe and Social): In this state, we feel grounded, connected, and open—ideal for building trust and connecting deeply with our clients. It’s the state where creativity, empathy, and presence thrive, and it’s where we want to be when supporting others. - Sympathetic State (Mobilization): This is our mobilization energy. We mobilize to take action. When we experience this need to mobilize because of a "threat", we move into this state as a protective response. While it's useful in moments of perceived danger, when we hang out here for too long, it leads to anxiety or burnout, and lots of other potential symptoms... - Dorsal Vagal State (Shut Down and Collapse): When stress or overwhelm becomes too great, we may move into a state of shutting down, feeling numb or “checked out.” This can be a barrier to engagement and creativity. In somatic coaching, understanding Polyvagal theory equips us to recognize where we (and our clients) are on this spectrum. By identifying these states, we can use body-based practices to gently guide ourselves back to a place of calm, connection, and resilience. This knowledge supports us in leading clients effectively while modeling the emotional resilience and groundedness we aim to foster in them. Where do you spend most of your time on this spectrum? Do you feel more grounded and present, or do you recognize moments of stress or even shut down?

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Over time, I’ve found that listening more deeply to the body requires slowing down and becoming attuned to our own impulses and what we call “Inspired Action.” This kind of listening isn’t about reacting to everything around us but about connecting with the sensations and cues that come from within. When I create space to pause, it’s almost like tuning in to a subtle language that’s been there all along, just waiting to be heard. Interoception—our ability to sense what’s happening internally—is something I’ve learned to strengthen with practice. It’s a skill, almost like building a muscle. For me, this has meant: - Turning inward – intentionally tuning into my emotions and physical sensations as they arise. - Using mindfulness practices – like breathwork and body scans, which help me notice internal signals and build a more connected relationship with my body. In Body-Based Breakthrough, we integrate these practices to support a deeper understanding of our internal state. This awareness has helped me uncover patterns in my responses, like recognizing recurring thoughts, feelings, or sensations that come up in reaction to certain triggers. I’ve also discovered that focusing on movement that feels pleasurable and expansive—rather than pushing through discomfort—deepens my connection with my body. When I approach movement with curiosity rather than intensity, I start to notice more of the body’s subtleties and a gentle sense of ease that flows from that awareness. This approach has helped me feel more fluid, responsive, and aligned, both during B3 sessions and in everyday life. Creating a safe space to listen has been key. Here are some practices that support this: - Dedicated practice space – a place for B3 sessions, free from distractions. - Journaling – capturing insights and reflections as they arise during practice. - Self-compassion – reminding myself that building a relationship with my body is a gradual process. For anyone on this path, I encourage patience. The journey of deepening body awareness isn’t something that happens overnight; it unfolds gradually. But the more I listen, the more I trust that my body holds its own wisdom, and there’s always something new it has to teach me.

For many of us, we have a best friend growing up—a neighbor we play with on the swing set, we laugh with, and share slumber parties with, and play games with long past when our caretakers want us to come inside... Imagine your friend one day, sadly, moves away...to a distant country. We try to keep in touch, but as time passes, our conversations grow more distant. The different cultures, the different languages, the pace of life...all of it is different. We don't make sense to each other as time goes us... Maybe we start to feel frustration, anger, and pain...because we no longer understand or even like each other, and the connection fades. For many, this is exactly what happens with our bodies. We lose touch with the natural, wholesome relationship we’re meant to have. I find that many of the people we work with, whether in our training programs or one-on-one, often have a war-like psychology with their bodies. They push away discomfort, resist their bodily experience, and in doing so, reject reality as it is. In this community, (and always) I want to foster a relationship of love with my body—a practice of accepting and pulling in what I might normally push away. Let’s bring our bodies close, hold them tight, make peace, and explore those places within that have felt too shameful, painful, or tense to be with. Over time, we can spend more time getting to know our bodies. Of course, we do this slowly and over time. (Just like our best friend who moved back after years of being apart...) We'd need to slowly come back into getting to know one another. At Body-Based Breakthrough, we use the idea of going on a "Date with our bodies"—a subtle way to dip our toe back into relationship with ourselves. So this week, I wanna invite you to meditate on the idea of befriending your body wholly and completely. Take a moment and reflect. Ask yourself: if your body were a friend, would it want to spend time with you? Would it enjoy sharing meals with you? Would it go to concerts, watch sunsets, or simply be with you?