The Somatic State Shift Framework
Regulate your body to resolve conflicts
The Somatic State Shift Framework is a structured approach to regulating one's somatic state in order to resolve conflicts and improve relationships. It involves recognizing the physiological responses to stress and anxiety, and using techniques such as deep breathing, movement, and mindfulness to regulate the body and calm the nervous system.
- The body has a profound impact on emotional experience
- Regulating the body can help regulate emotions
- Somatic experiencing can be used to resolve conflicts and improve relationships
- Recognize Physiological ResponsesRecognize the physiological responses to stress and anxiety, such as increased heart rate, tense muscles, and rapid breathing. This involves paying attention to bodily sensations and feelings.Pro tipUse mindfulness and self-awareness to recognize physiological responsesWarningAvoid ignoring or suppressing physiological responses
- Use Somatic TechniquesUse techniques such as deep breathing, movement, and mindfulness to regulate the body and calm the nervous system. This involves using somatic experiencing to release tension and promote relaxation.Pro tipUse deep breathing exercises to calm the nervous systemWarningAvoid using somatic techniques as a way to avoid or suppress emotions
- Practice Self-RegulationPractice self-regulation by recognizing and managing one's own emotions and physiological responses. This involves using self-awareness and self-reflection to recognize patterns and triggers.Pro tipUse self-reflection to recognize patterns and triggersWarningAvoid using self-regulation as a way to control or manipulate others
Using Deep Breathing to Calm the Nervous System
An individual is experiencing high levels of stress and anxiety, and is using deep breathing exercises to calm the nervous system and regulate their emotions.
OutcomeThe individual is able to calm their nervous system and regulate their emotions, leading to improved relationships and conflict resolution.
Not Recognizing Physiological Responses
Failing to recognize physiological responses to stress and anxiety can lead to further escalation of conflicts and emotional dysregulation.
Not Using Somatic Techniques
Failing to use somatic techniques such as deep breathing, movement, and mindfulness can lead to further physiological and emotional dysregulation.
Esther Perel developed this framework through her work as a therapist, recognizing the importance of somatic experiencing in conflict resolution and emotional regulation.
Source · PODCAST
How to Find, Build & Maintain Healthy Romantic Relationships | Esther Perel