Regulation
— Ventral
Occurs when safety is sensed, fostering
a state of balance and wellbeing.
| NARRATIVES | I Can / I'm Safe | |
| THOUGHT TYPE | Balanced and Optimistic | |
| SAMPLE THOUGHTS |
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| FEELINGS |
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| BEHAVIORS |
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| SENSATIONS |
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Five Things to Start Doing to Sustain Regulation
① Gratitude journaling
② Positive affirmations
③ Time in nature
④ Gentle yoga
⑤ Mindful stretching
Five Things to Stop Doing to Prevent Dysregulation
① Overloading your schedule
② Ignoring signs of fatigue
③ Seeking external validation
④ Multitasking during stressful moments
⑤ Neglecting self-care
Music Playlist for the
State of Regulation (Ventral)
BPM: 100-140 – Uplifting yet relaxed, encouraging feelings of joy, connection and ease.
Affirmations For
Regulation
I am safe and supported.
I am grateful for the abundance in my life.
I am present in this moment.
Breathwork Practice
Box Breathing
- ① Inhale for 4 counts
- ② Hold for 4 counts
- ③ Exhale for 4 counts
- ④ Hold for 4 counts
Repeat for 5 - 10 minutes to increase and sustain a sense of wellbeing.
Movement Practice
Gentle Yoga Flow
Move through Cat-Cow, Downward Dog and Warrior to support flexibility and balance. Finish with Savasana to deepen your sense of inner-peace.
Mindfulness Practice
Body Scan Meditation
Lie down comfortably and scan your body from head to toe, noticing any tension or discomfort. This practice keeps you attuned to physical sensations and promotes ease.
Temperature-Driven Practice
Warm Bath Soak
Soaking in a warm bath ( 37°C/98°F ) for 20 - 30 minutes encourages relaxation and balance. Add essential oils like lavender or chamomile for an additional soothing effect.
