Somatics

👅 Tongue circles

Circle your tongue around the inside of your teeth 5–10 times each direction.

👂 Ear pumps + massage

Massage from the top of your ears to the lobes, then gently pull, fold, or “pump” for 30–60 seconds.

🦋 Butterfly tapping

Cross your arms over your chest and alternate gentle taps for 30–60 seconds.

💕 Self-hold hug

Wrap your arms around yourself and offer gentle pressure for 3–5 slow breaths.

🌀 Self-containment hold

Cross your arms and gently hold your upper arms or shoulders. Let yourself feel supported instead of holding yourself together.

🫁 Hands on ribs

Place your hands on your lower ribs and breathe into them for 5–10 slow breaths, allowing your ribcage to expand in every direction.

https://www.instagram.com/p/DbJGhC0NfF9/?hl=en