Somatic Exercises To Overcome Self Doubt | 14 Minutes

Welcome to Day 29 of Somatic Kickstart, my transformative 30-day series designed to enhance nervous system regulation and improve your overall well-being. In today's guided somatic routine, we are focusing on overcoming self doubt. THE SCIENCE OF SELF DOUBT Self-doubt is not just a mindset—it’s a physiological state. When we hesitate, overthink, or feel incapable, our nervous system is often stuck in a dysregulated pattern. This response is deeply rooted in survival mechanisms controlled by the autonomic nervous system (ANS), particularly the sympathetic (fight-or-flight) and dorsal vagal (freeze) responses. 1. The Role of the Amygdala and Limbic System: The amygdala, our brain’s fear center, becomes hyperactive when we feel uncertain. This triggers stress hormones like cortisol and adrenaline, which increase tension, reduce cognitive clarity, and reinforce avoidance patterns. Chronic self-doubt can also stem from limbic imprints—past experiences stored in the nervous system that shape our self-perception. 2. The Vagus Nerve and Emotional Regulation: The vagus nerve, the body’s main parasympathetic regulator, plays a key role in overcoming self-doubt. Stimulating this nerve increases heart rate variability (HRV), which enhances emotional resilience and cognitive flexibility. When vagal tone is strong, we feel more grounded, confident, and capable in the face of uncertainty. 3. The Brain-Body Connection: Proprioception and the Vestibular System Self-doubt isn’t just a thought—it manifests physically in posture, breath, and muscle tension. The proprioceptive system (body awareness) and vestibular system (balance) influence how we perceive ourselves. When we’re caught in self-doubt, our body contracts—shoulders tighten, gaze lowers, and breath becomes shallow. By expanding our posture and regulating our breath, we send powerful signals to the brain that we are safe and capable. SOMATIC EXERCISES 1) Humming: Humming creates gentle vibratory stimulation that activates the vagus nerve, increasing calmness and self-trust. This technique also boosts nitric oxide production, improving blood flow and oxygenation to the brain—key for breaking free from self-doubt loops. 2) Limbic Hold and Scalp Massage: By applying gentle pressure to the scalp and massaging the temporal and occipital regions, we soothe the limbic system, reducing emotional reactivity. This exercise calms amygdala overactivity, shifting the nervous system toward safety and self-assurance. 3) Head Tilt and Self-Hug: Tilting the head while applying gentle resistance engages the vestibular system, breaking habitual defensive postures linked to self-doubt. The self-hug provides deep proprioceptive input, reinforcing a felt sense of support and confidence. 4) Breath Holds: Holding the breath for 30 seconds increases carbon dioxide tolerance, strengthening vagal tone and stress resilience. This practice reprograms the nervous system to tolerate uncertainty without triggering a fear response. 5) Shoulder Shrugs: The trapezius muscles hold stress, especially when we feel inadequate or hesitant. By exaggerating tension and releasing it, we disrupt chronic bracing patterns, allowing for a more open, confident posture. - Whether you’re new to somatics or looking to deepen your practice, this guided somatic practice offers a gentle introduction to connecting with your body, mind and soul. Reminder: If you sigh, yawn, shiver, swallow or have an emotional release, this is a sign your nervous system is starting to regulate and feel safer. - YouTube:    / @shebreath_teresa   Instagram: shebreath_official TikTok: sheBREATH Website: www.shebreath.com - As a certified trauma-centered somatic practitioner and breath therapist, I help you regulate your nervous system. My journey included transforming personal challenges into wisdom. I´ve evolved through my own trauma, trials and errors, which now empower me to offer guidance and support to others navigating their own transformations. - Disclaimer: The content provided on this channel is for educational and entertainment purposes only. Teresa Trieb is not responsible for any liabilities, injuries, or damages that may occur from following the information or advice in these videos. By voluntarily participating in these somatic exercises, you agree to do so at your own risk and accept full responsibility for any potential damage. You may consult a healthcare professional before beginning somatic exercises. These exercises are intended as a general guide; always pay attention to your body's signals and discontinue if you feel unwell. If you experience sensations such as tingling, ear ringing, dizziness, light-headedness or similar symptoms, please remain calm, as they are completely normal. #selfdoubt #polyvagaltheory #somatics #somatichealing #somaticexperiencing #nervoussystemregulation #emotionalwellbeing #nervoussystemhealing #nervoussystem #anxietyrelief #anxiety