A Step by Step Process for Releasing Emotions from the Body

This YouTube channel is owned by Pain Psychotherapy Canada Inc. How to process emotions using the somatic safety method! We hope our approach is helpful!

I’m Tanner Murtagh, a therapist making videos on chronic pain and symptoms. I will teach you how to rewire your brain, regulate your nervous system, and unlearn your chronic symptoms!

Check out our podcast: The Mind-Body Couple!

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*Education and techniques discussed in this video originates from Somatic Experiencing, Polyvagal Theory, Pain Reprocessing Therapy, and Emotional Awareness and Expression Therapy.

*Reference: Peter Levine, Alan Gordon, Dr. Schubiner, Dr. Stephen Porges, & Deb Dana.

Disclaimer: The information provided by Pain Psychotherapy Canada Inc., MBody Community Inc., and Tanner Murtagh, on this channel is for general informational and educational purposes only and is not a substitute for professional advice, psychotherapy, or counselling. If you choose to utilize any of the education, strategies, or techniques in this video you agree you are doing so at your own risk and you assume all risk of injury to yourself. It is recommended you consult with a physician before engaging in any movements suggested on our channel.

Please Read
If you are in immediate danger, please call a local emergency telephone number or go immediately to the nearest emergency room.
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Intro music by Alex Klassen.
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0:00 Intro
0:28 Somatic Safety Method for Processing Emotions
2:25 How to Start the Process
2:50 Notice and Name
4:55 Explore and Track
6:35 Healing Window
9:54 Releasing
12:01 Release with Voice
14:13 Release with Movement
18:37 Shifting
21:15 Safety Signals
23:41 Self-Compassion
24:59 Soothing Touch
26:40 Self-Kindness Phrases
28:19 Inner Child Work
30:05 Closing

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[vinylg]

Love it. After decade and a half of migraine, panic attacks, full body pain, severe fatigue, depression, depersonalisation, OCD, people pleasing, perfectionism etc etc, I am beginning to heal ❤

[KathleenRenninger]

Tanner, this was marvelous! So much helpful information! I will listen to this again and again until practicing these techniques becomes a habit. It is so kind of you to offer such quality content for free. You're helping so many people who would not be able to afford to see a therapist such as you, if one were even available.

[peacehealing]

Thank you so so so much for all the free content you put out here - it feels like I can finally wrap my mind around what's going on, after so many debilitating years - and, even better, it feels like it finally makes sense what I CAN and should and want to DO about it.

Every single video of yours is SO so eye opening for me!

Thank you!!!

I have spent SO much money on (really good) programmes already, but nothing was SO eye opening.

Finally all the pieces I learned about seem to be coming together in a DOABLE approach.

Money has run out - so being able to learn all this from you is truly the biggest gift.

Cannot thank you enough!!! 🙏🙏🙏

[lydia]

Something I often struggle with is finding emotions in my body, I guess I usually imagine them being in my head. However with my chronic pain, that is clearly something felt in my body, even though the origin is sort of within my nervous system/emotions. A lot of the work I've been doing that has helped reduce my pain has been some hard-core self care, which included quitting my job. Love the videos Tanner, they are such an incredible free resource for us, I am very grateful for them.

[ZoeGrant-ds]

This has helped me so much. I remembered a situation from my childhhod which put me in fight or flight and this has given me peace. Your method of teaching is calm and wonderful

[natjanaverhoek]

Thank you so much for making these informative videos!

[daleksummers]

Thank you so much for these videos. It really makes sense, although so strange as the symptoms can feel so real and scary when you're going through them you think "there has to to be something wrong with me", but then doctors can't find find anything and you are left in this terrible state of, "ok so now what do I do?" How can I go on with my life in any normal way when my body is being so reactive and is so afraid of getting the symptoms that I'm afraid to leave the house b/c I may get dizzy or can't lay down or take a bath if the sensations come on.
So to find videos like yours are very helpful. I think the mind-body connection is a lot stronger than many doctors realize, and how the nervous system can change based on outside stimulus and illnesses, and there should be much more training on this stuff in medical school.
How to rewire your nervous system into regulation and harmony again, and how to keep it there.

[pedrom]

Your videos are really great, Tanner. It’s very kind of you to make this available for free.

One thing which still has me in knots though is the polyvagal ladder concept. The ladder states that we have to move through sympathetic energy BEFORE we get to ventral safety at the top. So if someone is in freeze, they need to process the shutdown and the fight flight in order to climb the ladder.

But the idea of the window of tolerance seems to suggest that we need to get to ventral FIRST, in order to process the things keeping us stuck.

I still can’t help seeing this as a complete paradox, and paradoxes are just about the worst thing for a stressed mind.

Is the polyvagal ladder theory complete bunk? If it’s a predictable sequence then according to the theory we won’t be to access safety until we’ve processed our stored stress/trauma (fight flight), and moved on up the ladder.

[keegsmum]

I am currently going for cranio sacral therapy and find this to be very effective for releasing emotions and feeling safe. Wish I had started this years ago.

[andreaflasher]

This is the piece I've been missing in my work of healing.
Thank you soooo much ❤

[PureEnergy]

Thank you so much for this! I learned the hard way that I need to release the anger in a healthy expression as I got so angry at the neuropathy in my feet and I stomped so hard I ended up on crutches for 6 weeks, so appreciate any advice on releasing anger in a healthy way!

[teresastracuzzi]

This was well done! I recognize that sometimes I do this work intuitively (like a run to release emotions) but the curiosity and naming emotions vs just holding all that energy in. I’m in a very stressful situation right now and you have unpacked tools to help me navigate and stay in that healing window.

[richardandrewholmes]

How much is your course Tanner? I listened to your story recently, and i identified with your story. I have issues with substances and with pain and its good to see someone who is recovering from both and doing well. 🙏

[lipaam]

this video and so many others are like gold tanner. love you man. though i wish you would smile more in your videos!!!

[Manacsa]

Thank you tanner keep uploading your a life saver 🙏🏿

[BellyBreath]

This sounds like a truly valuable practice for managing emotions!

[michelefinizio]

😊 thank you it's so true what you're saying I had a hard time expressing myself for such the longest time and then I learned how to express myself through dance Zumba ballet and I would have a sense of peace and release but since I have herniations in my back and I've been experiencing a lot of tightness and burning for like 6 to 9 months I haven't really moved as much as I want to I'm starting to move a little bit more even through the discomfort and burning and tightness so movement is such a big part of my healing Journey so I pray I can go back to dance

[Emmatronzz]

This is so incredibly useful thank you again Tanner 😊

[leahcalabro]

Another amazing video. Thankyou🙏 My friends(also in recovery) and I are always sharing your channel👌

[thouartsoul]

Great video Tanner ty so much, may I ask is there a resource available to offers different types of exercises or practices for expressing different emotions? I would love to see something that explains this a little deeper.