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  • Home
  • About
  • Offerings
    • Level 1: Ethics of Trauma Informed Care
    • Level 2: Ethics of Trauma Informed Care
    • Self Care for Social Workers
    • Sleep Support Mini Course
    • Yoga Nidra Recordings
    • Conferences
  • Blog
  • Shop
  • Free Resources
  • Contact

Bilateral Healing: Tip Tap Fingers

4/13/2022

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Bilateral stimulation is one of the ways we can help orient ourselves to the present moment and support our nervous system to regulate and ground to create a deeper sense of safety within the body.

My favorite bilateral tool to use is called Tip Tap Fingers. This tool can be used to help create space in the mind from triggers and intrusive thoughts.

​This tool can also help us "keep our lids on" when we feel stressed or triggered. 

This bilateral brain game can be practiced in the following layers to continue to increase the mental challenge and help build more neuroplasticity in the brain.  These tools can help us build resilience and learn to stay checked in with our body for a sense of safety. 

​Tip Tap Fingers: 
  • Begin by tapping the tips of each finger with your thumbs, in no particular order or speed. 
    • You can explore the difference between looking at the fingers when you tap versus closing the eyes or looking away as you tap. 
  • Once that feels easy and comfortable, place your right thumb on your right index finger and your left thumb on your left pinky.
  • Begin to tap each fingertip until you end up with the right thumb on the right pinky and left thumb on the left index finger. Continue tapping back and forth in both directions.
    • Check in with the breath during this to try to keep awareness of breath through the practice. 
  • To increase the challenge, practice with eyes closed or hands out to the side to take out the visual input.
  • The final layer of challenge is to place your hands behind your back while tapping. 
    • Continue to check in with awareness of breath and other body sensations during this practice. It is common to hold the breath or even start to tense the jaw or shoulders when we try to focus on learning something new and challenging.

This past week, I was interviewed by Hannah Levin of Heartfelt Wellbeing where I talk about the practical applications of this tools along with other Yoga for Trauma principles and practices. To see the full interview on Yoga for Trauma, you can click here. 

For more trauma-informed tools, my Ethics of Trauma-Informed Care training starts on April 29th! You can choose between a live version or self-paced version with lifetime access to the recording. Click here for more information and to reserve a spot today! 

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Bilateral Healing: The Pretzel

4/5/2022

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As humans, we are always changing and growing. 

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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. 



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