Episode 552: Liz Tenuto: Why Stress Gets "Stuck" In The Body, The Science of Somatics, & How to Finally Let It Go

my self and my friends share quick and very actionable advice for you becoming your healthy yourself. So stay tuned and let me know how you leveled up. And during COVID I really started posting it online and people became, people became, I

thought it was going to be very niche but now I have like 4.8 million followers across

the platform. That's crazy. Like how many of you have on Instagram alone doing this? 1.9 million.

“And like you have basically 2 million people who then, and who's your audience really?”

My audience generally is like 32, 60. Big demo tends to be high achieving people. My audience specifically is more women than men but it works for all genders. Yeah, folks who are really high achieving who have a lot of responsibilities but also perhaps have sleep issues or perhaps like when they get home at night they're kind of silently struggling with something whether it's lower back pain that won't go away or they're going to

a doctor for their gut issues but they can't really figure out what's going on.

So Maddox is really good at bridging the gap where doctors, you'll go to the doctor and the doctor will say it's stress. And you can't necessarily like change your whole life. You can't quit your job. You can't like not have a kid. You can't be like, "Bye." I'm going to be a monk and go live on a hill. Exactly. So Maddox is really good at reducing all of those stress symptoms and giving you immediate relief from those symptoms. And over

time as you continue to do them, you can actually, you know, for me I really did get rid of my insomnia and my gut issues and my anxiety through doing them. So you did get, you got rid of insomnia, gut issues and anxiety. Yeah. So if someone is, well you want medication prior to this or I was on beta blockers for anxiety and panic and now you're are still nervous because of this. Yeah. So wow. And because I know that you just said something

like I didn't even really tapping is part of the somatic, under the somatic umbrella, tapping I've, that I know that works well. I've seen people who are like just like me, not woo, woo, at all, who swear by tapping. Yeah. So that's a form of somatic. So what, is that what we just did on our fore? I was that with that, be considered tapping because you are touching and pressing your tapping is more like this. Tap, tap, tap like this. So the one that we did with the fore

head is a somatic exercise that which is what I teach. So it's just a, it's a different dialect. I'm not certified in tapping. So I, I know it, but I wouldn't really feel great if it's under

“the somatic umbrella though. It's another form though. You need to get certified in each one of”

these like specialties basically. Yeah. Yeah. I, I think so. Yeah. Some people don't. But I, I,

you know, to be think that, you know, it's to be responsible and to like have the most impact with your students. You want to really know the technique and have studied it. Absolutely. Yeah. Okay. So let's get into some of the things that it can be helpful for and like how is it helpful, okay? So things, well, you, you first actually said like sleep issues, right? So if you are, if you are having insomnia or really bad sleep issues, like even for a moment, you know, with,

when you're, with your hormones, you, you had this like surge of cortisol and you can't sleep. I don't know if you're there yet, but I sure am. Yeah. How, how can, like, what can you do for it? And how does it help you? There is, there are some rocking exercises that I teach that you can do before bed. Okay. And you can do them in bed. And they take like five minutes, maximum. But they release tension and stress out of your body. They immediately start to lower your cortisol. And

they relax you so much that you just kind of like fall out. Right? So they like, oh, it's, you know, you're winning if you fall asleep during a somebody's class. Wow. That's a, that's success. It is.

“Yeah. But I think don't you wake up again or is that the other thing, right? Like people with”

high cortisol, like, tend to wake up at like three, um, covered in sweat kind of thing, but just not the sweat part, but three, I am. Three, um, that's the killer. Yeah, because you're essentially, it's normal for your cortisol to be higher in the morning. And then if you have, if you're more regulated and you're not living in chronic stress, your cortisol is supposed to go down. And then by the end of the day, it's supposed to be pretty low. Right. People who have high cortisol or people

spikes too early in the morning. So instead of it spiking around 6 am, it'll spike around 3 am. And then rather than it going down throughout the day, it'll stay pretty high throughout the

“day. And then it can even, like, stay high when you're about to go to bed. And that's why a lot of”

people who live with chronic stress have a hard time falling asleep. Your body essentially can't unwind. Right. Because of those hormonal issues is not your fault. And I think that that's,

you know, I think that's something that like, in the past, people have always felt really bad. Like,

this is my fault. Like, I need to, you know, I need to be better. Like, I need to do more meditation or like a thousand, you know, wellness things every day. And I'm like, no, just, just like go like this for a minute and then pass out. Exactly. Exactly. It was actually very helpful. Yeah. So, okay. So then, basically, you, you think this could be helpful with sleep. Like, you wrote a whole book about this when the body speaks. So in the book, are you telling people, are you kind of giving people a playbook

of ways that they can actually help each ailments? Exactly. Yeah. The last part of the book, The book is split into three sections. And the third section in the back are many routines with

three lessons each for different ailments. So there's anger, release, sleep issues, stress, release,

gut issues, cognitive issues. So if you have a hard time, remember, things we have brain fog. Yes. Yeah. You give me one for brain fog? Yeah. Yeah. I'm like, I think we would have to lay down. I know. This is the thing that doesn't realize this is more of a visual podcast than a verbal podcast, right? Because everything you do is like, everything you're going to have to show me an actual exercise to help with it, right? Like, yeah. I mean, the, the X, we could, you know, I think what helps

people a lot is talking through kind of like the science behind it because it does seem counterintuitive that that moving your body would help you with brain fog. For example, it doesn't, it actually

“does not sound counterintuitive to me. Oh, great. I think you need to have blood circulation, right,”

for you to kind of kind of clear your mind. I mean, to me, my form of meditation is I need to run every day even as terrible for my joints and I'm like breaking down physically. It's the best thing that I can do for my mental health and my productivity. Yeah. So no matter how tired I am, if I, if I run or do my, like, do my little cardio in the morning, that just gets me on point, like that keeps my brain super, like, on point, much more productive. I get way more, all my ideas

flow. Is that flowing? That is so important. So I actually do believe that you need to move to order to be for the other stuff. Yeah. Yeah. Absolutely. I love that you're tapped into that. Yeah. Yeah. Really important. I mean, this is what I do like the fitness stuff is very big in my life. I think it's, I think overall fitness is a gateway drug to success. I do too. Yeah. Every successful entrepreneur I've ever met. Maybe they have a different flavor of fitness than what I do,

“but they're all, you know, they're all active. They're all doing something. That's why there's, you know,”

no, was it like 90 or 95% of all CEOs, like, like Fortune 500 companies, something like that. I don't remember what the exact status don't quote me. We're all former college athletes. Wow. Because they were taught number one and gave them the, like, the discipline and consistency, the mindset, but hopefully it stays with you and that habitual thing of exercise and working out and keeping your body in motion is so important for success in all areas of your life.

Yeah. Right. So it's not just the physical that it helps. It helps like everything, all the other, the mental, emotional, all the things, you know. And that's why this is the one area. Somatic that I, you know, if that can help people, if they can integrate a portion of that,

and elevate or kind of optimize in the way that they never thought, it's a very interesting for me.

Yeah. You know, I love that. Yeah. So the science behind. So what is the science behind most of it? Besides what we just said, like when you're saying things like, you know, teeth grinding, like all these other things that waking in the middle of the night, or I'm staying on the sleep for a second, tossing and turning, what covered in sweat, how could somematic help you? Are you retraining your brain, or you're, or I guess you retraining your body? Mm-hmm. There's such a deep connection between

mental, emotional, and physical, and Western medicine kind of looks at physical as, by itself. You know, and even talk therapy, talk therapy does acknowledge how important somatic says,

discussion. It's historically hasn't been discussed as much. And actually, in terms of our emotions,

“our emotions first occur as physical sensations, and then that sends those physical sensations get”

sent up to the brain, and then we label that as an emotion. So for example, the way the nervous system works is you can go into fight or flight. So if you see, or if you get a email, that's really stressful, it can kind of immediately cue your fight or flight response. That will contract your job muscles, your master, your so-as muscle, which is a deep muscle that connects your upper body to your lower body. It's in the stomach, and then connects down into your greater trip canter at the base of your pelvis,

and those are, these are like, immediate kind of evolutionary reactions that we can't really control. They just happen. And the reason why they happen is because we're still on an old operating system with our body, our, our nervous system hasn't quite caught up to modern society. So we receive this email. We think it's like a bear, and those muscles contract to either help us fight or help us flee. The way your biological stress response works, because of that evolutionary

programming, is that we have to have some sort of physical discharge to kind of come back to homostasis. But so many of us don't ever do that physical discharge, because it's not a bear, it's an email, or it's a conversation with a client, you know, or it's like, your flight getting canceled last minute, and so it would look weird to suddenly start like running around in the airport. It wouldn't look kind of weird, not just say we haven't yet, and yeah, get what you're saying. Yeah,

so yeah, so what I teach are these really simple, easy, effective ways to finalize your body's biological stress response as well. So that can look like chopping a pillow that can look like chopping a pillow. Yeah, what do you mean? Like you just have a pillow in front of you, and you're chopping it with your hands. And what does that do? It releases stress and tension

“and pent up anger out of your body, and it's just really important for us to have like”

healthy containers for anger release, because it is actually quite a physical thing, but we don't have the tools to physicalize it. So to put it into it, because because we're having all these bodily sensations, and then if we just sit in the anger, you just kind of store the anger over time that changes you hormonally. You're going to be running more on cortisol and adrenaline. That leads to inflammatory responses in the body, and over time, that can cause a lot of,

or contribute to a lot of health issues, or exacerbate a lot of health issues. So really, if you're in the practice of releasing different emotions or releasing stress out of your body physically, it's really good for your health long term. So like let it go. Yeah, right, and also I would imagine you're storing a lot of, could you be storing anger or trauma in your body? Like

I always hear people talk about that. Mm-hmm. So what does that mean? Essentially when we say

storing, it gets stored as tension in your body, kind of like subconscious tension, and people think, oh, I have lower back pain, or oh, I grind my teeth. They're like, oh, I need to get a new mattress, so I need to get a new chair, and then you do that, and you're like, oh, it's still there. You know what's going on? And handsome sitting on this thing, right? Yeah. Was that a warrant? Is that warming? This is a PEMF mat. Have you seen that before? I have seen that. Yeah, what does it do?

It really supposed to be great for like overall like inflammation, pain, chronic pain, overall circulation, they're really popular, and like that wellness space, and I have like a little bit of sciatica, so I see that. But yeah, it's really good. I love it. It's by a company called TheroSodge. This is a Thero Pro, and also it's good for like, there's all these other modalities. I don't even know what else I use it for my sciatica, and also they say it's really good just to

sit on it for like I said for healing. I summon in my life broke their neck, and oh my gosh. Yeah, horrible. Are they okay? Yeah, and they're fine, and they sat on this thing for like

“three hours a day. Oh wow. I don't like to say the mat was the only thing, but yeah, it's supposed to be”

really healing. I love that. Yeah, you've never seen anyone? I have seen them. I have seen them.

Yeah, I just have never used one person. I don't want to use this. I'll give you another one before.

didn't mean to cut you off or talk about this, but you were saying that it comes up in like pain or whatever in your body, unless you get it out. So I was saying I have sciatica, does that mean that I'm storing something, but isn't it also, that was my point, when is something just a physically, a physical illness from, for example, my sciatica, I run all the time like that. So when is it because I'm actually hard on my body? Yeah, versus I'm just dealing with something

emotionally. Yeah. So you definitely want to first go to the doctor, like go to the doctor,

get checked out and make sure it's not anything medical. Yeah, I do. You don't do you say that. You can explain that or not. It's also like odd duh. Okay, yes, like you don't have to go to the doctor. Don't you don't think give me all these cats? Okay, okay, okay, okay. No, just like right now, you go to a doctor and yes, you have inflammation. Okay, yeah. Yeah, so, you know, you definitely want to figure it. People do that all the time, right? I'm like, what's going to happen?

You're going to sue you because they, they then went, you know, they went to do somatic and they

“did, you know what I mean? Yeah. But I know in today's time, you have to like protect yourself. Yes,”

we are in highly litigious. Yeah, for you. Yeah, for you. Yeah, for you. Yeah, for you. Yeah,

for you. God forbid you. Like someone blames you. Like everyone blames everybody else and said, taking ownership of their life. This is maybe if they took ownership, they wouldn't have some of the pain. Yes, you know. So I'll tell you my personal story and then I'm going to connect it back to you. Yes, absolutely. So I was a dancer. I was a ballet dancer and I was also very hard on my body. And so when I started having chronic pain, I was like, obviously it's from dance. Right. Right.

Like this is just chronic pain. I'm on my feet all day. I'm a ballet dancer. It just like felt like it would go hand in hand. Exactly. So I quit dancing for two years during college. I studied psychology and my chronic pain actually got worse. And I was like interesting. And as I was studying psychology, it was like, oh, you know, movement helps with pain. That's like, oh, interesting. So I started dancing again in my 20s. And my pain, especially once I started

semantics, got significantly, you know, it went away. My chronic pain went away. And for me,

it was emotional. It was like a hundred percent emotional. I first discovered semantics in 2008.

And the conversation around physical health and mental health and emotional health being connected was not really happening at that time. Even within therapy, it wasn't a, it wasn't a conversation.

“Yeah. And so I had to discover this all on my own. And that's why I'm so vocal about my own journey”

because I think a lot of people will try a lot of different things for the physical and it still doesn't work. And what I say is like, if you've had pain for longer than three months and it's not connected to like an accident, a fall and injury, something like that, you go to the doctor and you get, you get cleared. It's generally emotional. So what about like massages? Is that help? Massages are great. Short term. Okay. And you know, I love massage. The thing with massage is that you're

like completely passive on the table and you're not really involved. You're just like, yeah, do it to me. Exactly. You're not involved at all. It's why it's great. You know what I mean? And that is why it's great. In terms of long term healing though, you will get relief for, you know, a day, three days. So I tell people like, if they have a TED talk or something, like, get massage and you're in pain, get massage, get acupuncture. You're going to feel better for tomorrow. Yes. Well,

but in my TED talk, I didn't make, didn't make me feel better. But no, no. But I've just kind of teasing that. Yeah. Yeah. Yeah. Yeah. Yeah. It's sad because really painful. Yeah. But long term in terms of like long term healing, you do need to be a little involved. But you can be pretty passive. So you can be really lazy. You can be in bed, doing these tiny movements. But when you're a little bit involved, that is what builds new neural pathways. So you're building new neural pathways out of the pain cycle

and into, into, back into homeostasis where your nervous system is regulated and, and your body feels safe again and then all of those pain markers start to go away. Wow. Okay. So people like, I mean, I can't really ask you what the success rate because you wouldn't have success rate. You do. I have up with my courses in my app. I have a 99% success rate. And we, we have 240,000 students in five years

“and we judge it based, we have a money back guarantee. So we just judge it based on how many really?”

Yeah. Okay. So when they say the word cycle sematic though, what do they mean? Because

from sematic, like, sematic healing. Um, let's kind of like the placebo effect, right? Like if you take a pill and they tell you it's, it'll like, you know, reduce inflammation. Exactly. And it's just like a sugar pill. There, there definitely is something about the mind. I mean, care is being overworked to it. Yeah. But I have had so many students, especially when I was teaching one on one, who were like totally not open to it and they were like, super skeptical. Yeah. And I was too, you know,

there is something just about it feeling better in your body. And then you being like, huh, I'm gonna just keep trying this. Really. Yeah. So just said, people just have to stay with it,

like just a consistency, because it doesn't always, like you said it happened for you when you went

to that one person's class or something and it, you start crying in the bathroom. Yeah. I started crying in the bathroom the first lesson. So for me, with my students, people tend to feel better

“within three days. A lot of people feel better on day one, but I don't want to like guarantee that. Really?”

How? Like, can you walk me through what would have one of your students? So they would have, would they come to you and say, do they come to you and say, I have a chronic ex-paying, like physically, or do they say, I'm dealing with anxiety. I'm dealing with sleep. Like, which one is it? Are people coming to you because the physical ailment or because of the mental and emotional issue?

Now, both. Okay. When I was teaching one on one lessons, it was more the physical. So I would have

people who were healing post-surgery, maybe an ACL tear, or I would have people who had frozen shoulder. Yeah. People who have, it's very painful. People who have lower back pain that won't go away. People who have sciatica, people who have foot pain and they can like, every time they stand up, they can, you know, it really hurts or they have planar fasciitis in their feet. And really,

“I think the beauty of the work that I do is the exercises just like do it for me. I don't really”

have to do that much convincing. So if they're, if they're already in front of me and they're already like down to lay down and do some stuff with me, then that's all I have to do. The exercises do everything else and they generally feel much better by the end. Okay. I got another question for you because I understand that it is a lot of it is, there is science back in it. What is the science that really backs it? Yeah. Like you have some other data besides this, you're saying

people who use your app and or on your who use your courses, there's a very, very few people ask for them for money back guarantee. What is the data, like can you give me some science back data on just somatic healing in general? Yeah. Let me think about. So, you know, there's a lot of researchers like Dr. Peter Levine, Dr. Gabber-Mate, essentially neuroscience is the field that is substantiating the mind-body connection and the nervous system. There's a theory called

polyvagal theory which explains the fight flight freeze response in the nervous system. And there's a lot of different kind of studies that have been done, but certain studies on the biggest nerve and how resimulating the biggest nerve can help get you out of freeze response or there's sympathetic activation of your nervous system, which is when your nervous system gets stuck in fight flight. So, it's essentially like your nervous system gets stuck in it's on position. And you

feel restless and anxious and you have a hard time falling asleep and you feel easily irritated. Then there's parasympathetic activation which is more associated with freeze response and that's when your nervous system is kind of stuck in it's off position and you'll feel exhausted all the time. No, you'll have a hard time getting out of bed, maybe you can't feel your emotions. You have a hard time crying. You don't want to talk that much. You lose your, you don't really want to

socialize that much. You're like not responding to text messages. You're kind of like letting tasks that aren't necessary kind of like fall by the wayside. So, there's a lot of research into the different states of the nervous system and somatic healing and somatic exercises largely works with the nervous system to provide relief for people. I know there's a lot of people, I've heard a lot about the parasympathetic and the sympathetic. So, if you're some end-of-agus nerve,

there's a lot of people. That is kind of becoming much more mainstream. You never really talk,

“never really heard of that like 15 years ago. How did that become more popular? Where did it come from?”

Like, how did that become like more part of the, I guess, in the ethos or in the ether of what

talk therapy became a lot more popular. At the same time, a lot of us came much more online to live and through social media, a lot more of us were talking about different things. We were spending a lot more time on social media during the pandemic and a lot of us absorbed a lot of new information,

“not to brag, but I really think that I have really helped popularize the nervous system, healing,”

not that I started it, not that it's not, you know, like nothing like that. Like the way I like but people go ahead. But you know, a lot of my posts have gone like mega viral and I'm probably talking.

52 million is my biggest. Oh, that's it. Nothing. What was that video on? It was about sleep

and being stuck in your stress response while you're asleep and what that looks like. Tell us, I want to know, jaw clenching. It's waking up with pain. It's sleeping with T-Rex arms, which is where your hands are kind of like curled in underneath your chest like this, sleeping in an extreme fetal position, grinding your T-R-TMJ, sleepwalking, sleep talking, having a hard time falling asleep, waking up to any like minor sound in the room, waking up at 3am, waking up covered

in sweat, waking up with like a lot of hair loss on your pillow. It was just illustrating what that

“looks like. But I think what was so shocking for people was people didn't realize that you could”

still be stressed out during sleep. Yeah. I think like sleep is restorative and stressful,

but your body can still be stuck in a stress response while you're asleep. And those are the signs that it is. What are the signs that you are? I mean, what kind of sleep patterns or like I guess positioned would indicate that you're not under stress when you're sleeping. Sleeping on your back with your arms down by your side and your legs long, or sleeping on one of your sides, but not in an extreme fetal position. So not with your knees tucked in. Are both signs that you're

not in your stress response while you're asleep. But a lot of people will sleep in what I call the mountain climber position, which is like on your stomach with one knee bent and your head turned

towards that knee. Yeah. So if you're in that position, you're like ready to go. Like you're ready to

jump up and just like. So that's a stress response. If you're sleeping on your stomach with your knee kind of jibbed up a little bit like mountain climber, what that means that you are sleeping like you're stressful sleeping. Yeah, you're kind of when you're in that position. Yeah, when you're in that position, there's mild activation in your stomach muscles. Your body can't fully relax. A lot of really high-achieving people sleep in that position. And I joke with people because

I'm like, you're just like ready to go at any moment. Yeah. Any time you're just like, I got this.

“Totally. Yeah. I think I sleep like that. Yeah. Wow. Yeah. That's so interesting.”

It's shocking for people. And I think that that shock value is kind of what made it so viral. Right. And so is that the one thing that kind of puts you kind of, that the gave you momentum during COVID and kept on was it, did it keep on happening because of that one post? I would say trauma release is that's a big one. What initially made me go viral during COVID, but the sleep positions kind of took it and the sleep behavior is kind of took it to a different level. I also have posted

a lot about how stress changes the way you look and that. A trauma like. Oh, yeah, because like I'm like, I'm kind of vain. And so once I learned like, oh, if I release stress out of my body, like, I'll look better. Yeah. And so that brought in like a whole new, yeah, brought in like a whole new audience to me. Okay. Maybe this isn't true. No, it's true. Because if you look at every president who's ever been in office, yes, how they looked before they started versus how they looked when they

finished, they looked like they looked like a walk, like they looked totally different. Yeah. They look, they look like they've aged 100 years. Yeah, not eight years or four years. Yeah, because of the stress because of the stress. So how do we release the stress so we can be our most attractive, most beautiful personality. Because that most beautiful physically beautiful selves. Yes. So Maddox Yes. So Maddox exercises are the way. Okay. So essentially, when you're really stressed,

your, for example, a lot of people experience bloating when they're stressed because your body retains more fluid. A lot of people can't lose belly weight when they're stressed because what

if you're eating well and exercising, even if you're doing a bunch of sit ups to target that area, a lot of people will still have stubborn belly weight. And they don't realize that when your body isn't at stress response, it literally won't lose that visceral fat until you get it out of

its stress response. So all the sit ups, you don't need to do that first later, yes. But the first thing

“you need to do is get your body out of its stress response. So it stops storing extra calories as”

visceral fat, get rid of the bloating, get your body out of the stress response, get rid of the bloating. And then you'll be able to lose belly weight successfully and easily. Okay. I've got a few things to say about that. It's hard to spot reduce anyway. Yeah. Secondly, that's also because when you're highly stressed, your cortisol, exactly. Again, get spiked and elevated, which is, you know, why people are holding on to that. We call it cortisol belly, right,

cortisol belly. So that's definitely one thing that's not super attractive. So, because let's I want to really talk a little bit more about the traumatic trauma because I know that's a big reason why people even like contact you or what I've heard of for a somatic. So what about like betrayal? Is there like betrayal trauma? I would say would be a big one. Yeah. Is there a series or how does somatic, like how does the modality of somatic healing really help someone who

feels super betrayed? We work largely with the hips and the pelvis when people have experienced betrayal trauma. So betrayal trauma happens when someone that is close to you, whether it's a romantic partner or it could be apparent or even like an institution like work betrays you in some way. And the trauma of itself is really hard, but the aftermath of it is also quite difficult for people because it really is shocking. And because of that, it can really take people's bodies

into fight or flight. And I mentioned this muscle earlier in the podcast, but there's a muscle called your so-as muscle, which starts at the base of your diaphragm, behind your ribcage, wraps around the front of your body and connects into your lower throat canter, which is at the base of your pelvis down here. It connects your upper body to your lower body. It's a deep, deep

muscle in your abdomen, lovingly called the muscle of the soul. It's one of the muscular first

responders when you're in fight or flight and people who have experienced betrayal often will have a

“really tight so-as. Oh, the tightest so-as. Yeah. Yeah. And maybe that's why I have sciatica.”

It contributes to sciatica as well. And so when the interesting thing about the so-as muscle is once it's contracted, it tends to stay contracted until you manually release it. And your body has a built-in mechanism for the manual release, which is part of what I teach as well. But a lot of people will go to like a massage therapist and they'll try to get their so-as released. And if you do that, it will work. It will release your so-as muscle, but it's also incredibly painful.

The worst. And so something. Oh, it is the worst. It's so sensitive. And you'll jump to the roof. Yes. No way. I mean, if anyone has ever gotten their so-as released at a massage person or a bodywork person or a physical therapist, it's important. It's horrible. It's really bad. Yeah. So why is it so bad though? It's just the idea of it. It's so creepy. Yeah. The push into your so-as. Oh, I know. It's such a-I mean, it's such a deep internal muscle.

It's so connected to your fight flight responses, so connected to your emotional responses,

“that that's why it's so painful for people. And so I really teach a way to release it. That's”

gentle and not painful. But it takes- I don't teach it until like day 18 of decisions that I teach. I will not start. We will not start with this, so as release, you have to release some super-fessional

muscles first. So then if someone has betrayal trauma that they're coming to to you and you're

not going to do this so-as until 18, what do you do between one and 18? I start with releasing superficial muscle tension. So muscles on-in at the-in your back, muscles in your pelvis. Yeah. I'll show you after. I'll show you the laying down version because it's quite nice. And, you know, jaw muscles and shoulder muscles and, you know, your trapezius. And we start with the superficial muscles to just release habitual tension and then we go deeper into the so-as muscle.

And after that we go into the nervous system, regulate the nervous system and then at the end we do integration so that you're not just like, I'm not just like we just had this huge experience