Somatic Practices Decision Tree

Choose the right practice for your nervous system in the moment

1. Start Here: What state are you in right now?

A. Overwhelmed / Anxious / Racing

→ Go to Path 1: Down‑Regulate

B. Scattered / Disconnected / “Not in my body”

→ Go to Path 2: Ground & Orient

C. Stuck / Frozen / Shut Down

→ Go to Path 3: Activate Gently

D. Agitated / Restless / Can’t settle

→ Go to Path 4: Release & Reset

🌬️ Path 1: Down‑Regulate (Overwhelmed / Anxious)

Step 1 — Choose a Breath Practice

• Extended exhale (inhale 4, exhale 6–8)
• Sigh breath (slow inhale → soft sigh out)

Step 2 — Add a Vagal Cue

• Humming
• Gentle neck stretch
• Hand-to-heart touch

Step 3 — Optional Sensory Anchor

• Lavender aroma
• Warm mug in hands

Goal: slow the system, soften edges, restore safety.

🌎 Path 2: Ground & Orient (Scattered / Disconnected)

Step 1 — Choose a Grounding Practice

• Feet-to-floor awareness
• 5‑point contact scan
• Hold a textured object

Step 2 — Add Breath

• Box breathing (4–4–4–4)
• Slow nasal breathing

Step 3 — Optional Herbal Support

• Lemon balm tea
• Holy basil tea

Goal: return to the body, stabilize attention, reconnect.

❄️ Path 3: Activate Gently (Stuck / Frozen / Shut Down)

Step 1 — Choose a Movement Micro‑Practice

• Slow rocking
• Gentle shaking
• Shoulder rolls

Step 2 — Add Breath

• Even inhale/exhale
• Breath of ease

Step 3 — Optional Sensory Spark

• Peppermint aroma
• Cool water on wrists

Goal: bring energy back online without overwhelm.

🔥 Path 4: Release & Reset (Agitated / Restless)

Step 1 — Choose a Discharge Practice

• Shake out arms/legs
• Quick stretch sequence
• Slow walk

Step 2 — Add Vagal Reset

• Humming
• Long exhale

Step 3 — Optional Sensory Reset

• Rosemary or citrus aroma
• Warm compress on shoulders

Goal: release excess activation, return to steady baseline.

🧭 Integration Prompt

“Which path did I choose today, and how did my emotional tone shift afterward?”