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Structured Somatic Exercises for Trauma Recovery

Calming and Steadying the Body After a Scam

Course Introduction

Trauma does not live only in memory. After a scam, many survivors feel it in the body: a racing heart when the phone buzzes, tight shoulders that never let go, a knot in the stomach, or a heavy numbness that makes the days blur together. This course teaches structured, body-based exercises that help calm and steady the nervous system.

Every practice in this course comes with an interactive guide: step-by-step instructions with timers, an illustration, a Stop button that is always visible, and a printable practice card. A breath pacer, a box breathing countdown timer, a window of tolerance tool, and a choose-your-tool helper make the practices easy to follow.

What you will do

• Learn how trauma lives in the body and how to read your window of tolerance.
• Practice calming tools for moments when you feel too much, and activating tools for moments when you feel shut down.
• Rate how settled you feel before and after each practice, and watch your progress chart grow.
• Map where you feel stress in your body, and see your pattern over time.
• Finish with a personal practice plan built on what actually helps you.

Your safety comes first

Every practice is small, gentle, and optional, and you are always free to stop. This course supports your recovery and works best alongside a licensed therapist or counselor. If you ever have thoughts of ending your life, call or text 988 in the United States, or call your local emergency number.

The research behind this course

• Andersen, T. E., et al. (2017). A randomized controlled trial of brief Somatic Experiencing for chronic low back pain and comorbid post-traumatic stress disorder symptoms. European Journal of Psychotraumatology, 8(1). https://doi.org/10.1080/20008198.2017.1331108
• Balban, M. Y., et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1). https://doi.org/10.1016/j.xcrm.2022.100895
• Brom, D., et al. (2017). Somatic Experiencing for posttraumatic stress disorder: A randomized controlled outcome study. Journal of Traumatic Stress, 30(3). https://doi.org/10.1002/jts.22189
• Kuhfuß, M., Maldei, T., Hetmanek, A., & Baumann, N. (2021). Somatic experiencing: Effectiveness and key factors of a body-oriented trauma therapy. European Journal of Psychotraumatology, 12(1). https://doi.org/10.1080/20008198.2021.1929023
• Rhodes, A., Spinazzola, J., & van der Kolk, B. (2016). Yoga for adult women with chronic PTSD: A long-term follow-up study. Journal of Alternative and Complementary Medicine. https://doi.org/10.1089/acm.2014.0407
• van der Kolk, B. A., et al. (2014). Yoga as an adjunctive treatment for posttraumatic stress disorder: A randomized controlled trial. Journal of Clinical Psychiatry, 75(6), e559–e565. https://doi.org/10.4088/JCP.13m08561

Course Syllabus and Lessons

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