Bilateral Healing: The Pretzel

As humans, we are always changing and growing. 

​Using bilateral stimulation is one way to help our brains build new pathways, regulate the vagus nerve and manage stress more effectively. 

Bilateral healing is utilizing bilateral stimulation through the senses in a rhythmic pattern. Using something that we can hear, see or feel and allowing the brain to process and regulate more effectively. 

This month I am going to be sharing a series of weekly resources on bilateral healing methods. 

This week's tool is a bilateral position called The Pretzel (coined by Linda Harrison, LPCS) that when paired with deep rhythmic breathing, can help calm the nervous system and repair the MindBody connection. 

For a free video of The Pretzel practice, click here. 

Follow these steps to move into the body position:

• Cross dominant ankle over non-dominant ankle.
• Bring your arms out straight in front of you, and cross your dominant hand over non-dominant hand. 
• Turn your thumbs down to where your palms face each other. 
• Lace fingers.
• Bring your hands down and in towards your chest. 
• Allow your hands to rest on your chest. 
• You can close your eyes if you feel comfortable doing so, but if not, then look down and soften your gaze.
• Inhale a deep breath through your nose and exhale slowly through pursed lips to extend the exhale four times. Then breathe normally while resting in this posture.

It takes 2 minutes for the neurological system to respond by slowing your heart and breath, moving from the sympathetic activated part of your nervous system to the parasympathetic nervous system. Therefore, it is important to rest in this position for at least two minutes. 

For more trauma-informed resources, you can join my Ethics of Trauma-Informed Care training on April 29th from 9-11 EST! For more information and to reserve your spot, you can click here.