Somatic Connections to Enhance and Secure Homeostasis and Health
Published on American Institute of Stress: Contentment Magazine
The elusive goal of finding balance and peace in the midst of traumatic global or personal events these last four years has been challenging. Very few of us had the tools, training, or wherewithal to withstand the constant bombardment of new shifting happenings. From the pandemic and mask-wearing to social isolation, loss of loved ones, political and racial unrest, to ever-evolving new health challenges, it was hard. Not to forget the heightened levels of coping skills needed for the military, police officers, firefighters, first responders, or healthcare workers. My belief is that the net result for many was, and still is, their disconnect from themselves, family, friends, and faith families.
Yet, in the midst of it, crafting a new version of ourselves on the way to developing resilience became one option, or succumbing to the stress, grief, and trauma loop. How did the somatic mind-body connection either carry us through or get buried in the demands of staying afloat during unprecedented stress? It appeared to me during my five months of not seeing massage therapy clients, they were profoundly impacted, not being touched nor connected to their somatic mind-body-soul continuum. While my isolation from them played into a deep sadness and grief from stopping, and not working. By the time I reopened, the mission-critical moment was to help them get back to a home base of calm and peace through self-regulation, relaxation, aromatherapy, breathwork, and letting go, among other techniques.
The disconnect we all felt from ourselves, our families, and our friends during that “shelter in place” is still ever-present today as loneliness is becoming a global health concern. The U.K. and Japan appointed the world’s first Minister to address loneliness in 2018 and 2021, respectively.1 Thinking of relationships, conversations, or connections within the presence of another as healthy medicine is one way of reframing our need for each other.
These hands have touched and palpated stress, grief, and trauma for over 36 years, and I experienced them all first while living life as a professional athlete. Experiencing the trauma of falling off horses - breaking wrists and clavicles, dislocating a shoulder, and spraining an ankle allowed me to begin my lessons in healing and recovering. The quote many told me post-injury was how trainers and owners won’t ride me again, as they think I may have lost my heart while race riding. As in going up in holes (tight in between horses) in the race and taking risks once again. It was up to me to show them my still ever-present courage and confidence to excel at race riding did not go anywhere. During the following years, I set a few records for a woman jockey in Maryland and went on to compete in Japan’s Ladies Cup International Competition. How each of us in our mind, body, and soul responds to trauma can result in how well we heal with a renewed mental reset, traveling avenues of growth for a positive and hopeful future with exciting outcomes.
I had a moment of Post-Traumatic Growth (PTG) in my journey to the emergency room ten years ago with an erratic heartbeat (Atrial Fibrillation), being admitted to the hospital to bring it back to normal. Once in normal rhythm, having asked the cardiologist how this happened, his answer was, “Sometimes Linda, we just don’t know, as all your bloodwork numbers look just fine.” Not what I wanted to hear. I then went out on a research hunt, did some deep soul-searching into my unattended stress, and felt the need to share with other women. I found heart disease is our number one killer globally, and stress plays a part! My mess became my message in the pages of The Pause to Relax Ladies as lifestyle choices and science reveal how we can flourish through stress, mental challenges, grief, PTSD, and trauma to survive and even to thrive!
Somatic self-regulation modalities & resources
Emotional Freedom Technique is a hands-on tapping with fingertips, of acupuncture points on the upper body and head that helps regulate the nervous system to lower stress, anxiety, and pain. Founders Nick, Alex, and Jessica Ortner shared this profound technique in their hometown of Newton with children, parents, and those involved with the Sandy Hook Elementary School tragedy.2 They founded the TTSF to offer hope and help locally and globally.
Chiropractic is a manual manipulation of the spine, joints, and muscles to allow the body to heal by a licensed Doctor of Chiropractic. The benefits of an organized nervous system are improved posture, less neck, back and headache pain, among others.3
Emotional Transformational Therapy is an interpersonal therapy that can alleviate emotional distress, attention deficit disorder (ADD), or depression through precise visual brain stimulation.
Multidimensional Eye Movement (not similar to EMDR) offers a breakthrough for the rapid treatment of trauma. Wavelengths of light and color are one means of swift healing developed by Steve Vazquez PhD.4
Prayer and meditation - "Prayer and meditation are highly effective in lowering our reactivity to traumatic and negative events," says Dr. Paul Hokemeyer, a marriage, family, and addictions therapist. "They are powerful because they focus our thoughts on something outside ourselves. During times of stress, the limbic system within our central nervous system becomes hyper-activated, which does two things: it thrusts us into survival mode where we freeze, fight, or flee the situation, [such that] we move away from the present state of being into a future state.”5
Yin Yoga is a soft, passive practice that targets the connective tissues of ligaments, bones, and joints while on a yoga mat on the floor. The peace of holding asanas or poses for 3-5 minutes allows for deep release while enhancing relaxation and lowering stress.6
Acupuncture is a form of traditional Chinese medicine that utilizes very fine needles to manage pain and stress, after taking the pulses on the client’s wrists. Balancing the flow of chi or life force in certain meridians or paths stimulates muscles, nerves, and natural painkillers. From headache relief to post-chemotherapy nausea, relaxing deeply while the needles are in is peaceful and therapeutic.7
Aromatherapy is a centuries-old effective modality from the oils of plants or trees to offer calm and mental balance while lowering stress and inducing relaxation or concentration. A personal and portable DIY nasal inhaler to inhale into the nostril goes directly to the amygdala in the brain, where fear and stress dominate the flight/flight/fear loop, offering a sense of calm with lavender, or energy with rosemary.8
Other resources include Upgrade Your` Vagus Nerve by Dr. Navaz Habib; In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness by Peter A. Levine PhD; and The Pause to Relax Ladies for Robust Heart Health by Linda Penkala, LMT
Massage Therapy and Breathwork for Grounding
Therapeutic massage is emotional first aid for depression, anxiety, stress relief, and PTSD, along with pain relief that lowers blood pressure and cortisol levels. It is the choice for veterans, refugees, or survivors of torture as a viable positive option for relief. Touch helps to build trust and safety to facilitate solid relationships. The deprivation of touch is tied to the failure to thrive in infants and young children.9
Once on the table, a client gets out of their head, into their heart and body, and is present, smelling essential oils, feeling and sensing their body letting go; all in a state of relaxation. This is the first step to being grounded and present within their body/mind/spirit. Research reveals a scalp massage of only 15 minutes can lower cortisol, heart rate and blood pressure.10
One client on his grief journey eloquently explains this powerful connection: “For me, massage is another means I use to fight the debilitating effects of grief. Massage, however, is different from therapy or grief counseling in that its effects are immediate. There are emotions involved in massage, but the physicality of the massage connects me back to my body, which I ignored in my grief. It re-connects me back to my breathing, and my posture and to a quiet space where I can ‘catch my breath.’ I feel less than I was with the loss of my wife, but massage is an affirmation that the parts of me that are left are still worth taking care of and provides a tangible sense of hope for my future.”
When the power of breathwork is part of therapeutic massage, a profound sense of peace prevails. Most especially with this last technique, where there is a visceral shift into feeling calm in the entire body. Here are a few breathing techniques that enhance relaxation and focus, to be utilized at any time day or night.
Box Breathing is a technique taught to the Navy Seal’s targeted training for focus, calm, and clarity. Inhale four times, pause four seconds, exhale four seconds, pause four seconds.11
3-5-8 Breathing – Inhale for three seconds, pause for five seconds, and exhale entirely for eight seconds. Stim Vagus Nerve Breathing is my signature breathwork to inhale into the belly, then lungs, and exhale with the sound “AHH” or lips together “HMM,” to engage the vagus nerve. It is part of the parasympathetic nervous system and the longest nerve from the gut to the brain to enhance rest and digestion. For deep sleep, do it three to five times with a finger in each ear, or below it. Massaging the ears can also help vagus nerve activity.
Quick Coherence Breathing Technique is a simple, three-minute breathwork technique from HeartMath to bring coherence and harmony to the heart along with balanced heart rhythms. Putting your hands on your heart helps connect to that feeling of appreciation, compassion, or love while breathing.12
Equine-Assisted Therapy for Connecting and Being Present
Horses have long been a part of the healing process of children, adults, families, the military, and corporations since 1960. Whether in a mounted (on the horse) method of teaching or on the ground beside the horse in an Equine Assisted Program (EAP) designed training for the patient. Such is the format for Maryland psychotherapist and horsewoman Brenda von Rautenkranz, MS, LCPC, NCC, EAGALA Certified. www.vrtherapycenter.com. Her farm and four-legged co-therapists are in Sykesville, Md., where her passion for horses, and love of helping others, form a unique healing setting. Here are some questions I asked Brenda, with her level of expertise in horses and healing:
1. Have your clients been seen by other mental health professionals before you?
Brenda: Yes, I am sometimes the last resort of clients trying to find a place of peace and healing from grief or trauma.
2.What are the ranges of stress, PTSD, grief or trauma you and your horses attend to, 1-10 with 10 the highest level of dysfunction or mental state.
Brenda: Many clients come in with a high range of dysfunction, often between 9-10 on the scale.
3. What do you witness when horses connect with young clients or adults?
Brenda: I have witnessed countless interactions that are profound! Horses mirror the client's emotions and behaviors, promoting emotional awareness. This nonverbal communication always amazes my clients. Emotional responses can occur too if a client is upset and crying, horses can feel the sadness and horses can offer comfort. As well with visible emotional responses such as smiles or laughter.
Trust building is a big factor in EAP for horse and client. Clients can show signs of trust towards the horse, by displaying a relaxed body language and facial expressions that can lead to moments of openness and emotional release when they connect with the horse.
And let’s not forget about the power of touch! When a client moves their hands over a horse’s body, there is a connection and connection is a release of trust and mutual respect.
4. Regarding progress and growth, how have you seen horses be agents of change for those experiencing trauma and the need for connection and healing?
Brenda: The progress and growth people have experienced through EAP at vR Growth and Learning Center has been profound! It is not only multifaceted but an amazing journey in my practice.
Horses help individuals become more aware of their emotions and learn to regulate them effectively. This improves emotional awareness and regulation. When clients begin to interact with the horses, a boost of self-esteem and confidence appears. Within a few minutes of riding a horse, the clients' blood pressure drops, and their hearts are in sync with the horse.
There is a reduction in symptoms of anxiety and depression when the clients engage with horses outdoors, and this, I have found, is the beginning of an overall mental wellness. Is it the smell of the outdoors, the horses, the grass? I believe it is all a part of the healing!
Building a trusting relationship with a horse can help develop a trusting relationship with people and reduce feelings of isolation. But the power is that EAP enhances non-verbal communication and attentiveness which improves social and communication skills. What is the horse really saying with its body? What are you saying with your body?
We have complex emotions and EAP provides a safe environment to process healing from grief and trauma. Horses are there to meet us where we are without any conditions. Working with horses fosters mindfulness and being present in the moment, not worrying about tomorrow. This is beneficial for stress relief. One must be present to adapt to problem-solving with a horse and be ready for their unpredictable reaction. Let’s not forget about joy and playfulness. Interactions with horses can reintroduce a sense of joy, particularly healing after stress or trauma or a teenage breakup.
One non-profit that has been around since 1996, Maryland Therapeutic Riding www.horsesthatheal.org is in Crownsville, Maryland for all ages along with active military and Veterans with special needs. They are professionals dedicated to helping individuals find overall wellness and mental well-being through the therapeutic power of connection between horses and their clients. Programs such as EAP, adaptive/therapeutic riding, equine services for heroes, education and mentoring, or riding for wellness are some offerings. Donating my time at MTR on their sensory trail or doing other farm jobs is an opportunity to be part of their mission, where horses heal. Here are questions I asked Katie Streett, the Clinical Director of TenTen Counseling at MTR:
1. How have you seen horses be an agent of change in your patients?
Katie: The nature of horses lends itself well to those experiencing stress, grief or trauma to experience growth and healing. Horses are able to respond to the internal emotions, breath and heart rate of humans. They notice when our outsides match our insides; for example, they can tell when we are masking or trying to cover up an emotion and respond accordingly. We are acting like predators when we are not congruent. I have witnessed individuals who were scared to approach the horses, fully embody that fear, say out loud, “I’m really afraid, but my goal is to touch that horse today.” And in turn, that large, 17 hand horse lays down. Horses also live fully in the moment, they respond to fear, stress, grief, etc. take care of themselves (yawning, rolling, licking and chewing), let it go and return to the moment. There are so many lessons for selfcare, processing of emotions/situations and distress tolerance that can be modeled by the horses.
2.What do you witness when horses connect with young clients or adults?
Katie: Connecting with horses requires observation skills, communication of boundaries (what is ok and what is not ok), mindfulness and ability to be present in the moment, expression of emotions, and can include rupture of connection (walking away) and repair (walking toward). Connection is experienced differently by each individual. Sometimes it looks like the horses are laying down, sometimes they look like they are sleeping (eyes closed, heads droopy), sometimes it looks like walking toward or with the individual.
3. Have your clients been seen by other mental health professionals before you?
Katie: Many have, some have not, some see both at the same time. Equine assisted psychotherapy is a powerful adjunct therapy to supplement a more traditional approach.
4.What are the national and international professional associations you align with?
Katie: We practice EAGALA (Equine Assisted Growth and Learning Association) equine assisted psychotherapy. Our farm also offers adaptive riding, affiliated with PATH International (Professional Association of Therapeutic Horsemanship), which is a program for individuals looking for a recreational activity that connects them with horses in a healing environment, and the ability to address therapeutic goals, like improved self-esteem, confidence and communication skills through riding and horsemanship skills.
5. What is that magical connection between horse and human?
Katie: Horses are fully present in their bodies and minds all the time. More and more studies are being completed on the congruency of horses’ heart rates, the larger electromagnetic field their hearts produce, and how horses and humans experience entrainment (heart rate, biology, behavior synchronization or to be in rhythm with each other) which can lead to stress relief, decreased and more coherent heart rate, co-regulation, and so much more. It absolutely feels magical and spiritual, and more and more we are learning about the science as to why and how.
A wealth of knowledge and information can be found within various equine organizations that both businesses are part of. Brenda is affiliated with EAGALA https://www.eagala.org/index and MTR is affiliated with PATH International Certified Advanced Therapeutic Riding Instructor and EAGALA Certified Mental Health Professional and Equine Specialist. For those who are serving or served in the military, here is the PATH program link for Veterans: https://pathintl.org/ programs/veterans.
As life offers experiences through the mountains and valleys of challenges, just like diamonds hold up to pressure, so too are we – strengthened on the path of healing, making sound proactive choices, and on the way to victories. Remember to celebrate the milestones with gratitude, love, and joy! And reap the benefits of my favorite quote on the back of my book:
“Life is a race, marked by a start and a finish. It is what we learn during the race, and how we apply it, that determines whether our participation has had particular value. If we learn from each success, and each failure, and improve ourselves through this process, then, at the end, we will have fulfilled our potential and performed well.” - Ferdinand Anton Ernst Porsche, Austrian technical automobile designer and automaker-entrepreneur
Believe in yourself and all that you are. Know that there is something inside you that is greater than any obstacle. – Christian D. Larson
References
1. Joint Message from the UK and the Japanese Loneliness Ministers, June 2021 https://www.gov.uk/government/news/ joint-message-from-the-uk-and-japanese-loneliness-ministers.
2. The Tapping Solution in book, app or summit form. https:// www.thetappingsolution.com/ https://www.tappingsolutionfoundation.org/the-tapping-solution-for-newtown/
3. Chiropractic: In Depth, NIH https://www.nccih.nih.gov/ health/chiropractic-in-depth
4. Emotional Transformational Therapy: https://www.etttraining.com/
5. Spector, Nicole, This is your brain on prayer and meditation, Feb. 16, 2018 https://www.nbcnews.com/better/health/ your-brain-prayer-meditation-ncna812376
6. Yin Yoga, https: //www.yogajournal.com/yoga-101/types-ofyoga/yin/
7. Acupuncture, Mayo Clinic Overview: https://www.mayoclinic.org/tests-procedures/acupuncture/about/pac-20392763
8. Langley-Brady, DL. and Shutes, J. Aromatherapy through the lens of trauma informed care – stress reduction practices for health care professionals. Science Direct, 2023. https://www.sciencedirect.com/science/article/abs/pii/ S2405452623000046
9. Werner, Ruth. Massage and emotional wellness, from ptsd to depression, hands-on work offers relief, 2020. http://www. bodysensemagazinedigital.com/i/1287947-autumn-2020/6
10. Kim, In-Hong and Kim, Tae-Young and Wan Ko, Young. The effect of a scalp massage on stress hormones, blood pressure and heart rate of healthy female. Journal of Physical Therapy Science, 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/ PMC5088109/
11. Kumar, Karthik, and Uttokar, Pallavi Suyog, Why do navy seals use box breathing, Medicinenet. https://www.medicinenet.com/why_do_navy_seals_use_box_breathing/ article.htm
12. Quick Coherence Technique: https://www.heartmath.com/ quick-coherence-technique/
