Relationship Trigger This somatic exercise serves as a pattern interrupt for relational triggers, helping you metabolize emotional activation through physical tension, breathwork, and sound. It guides you to process intense feelings safely before re-engaging in connection from a place of regulated love and self-awareness.
Money Trigger This exercise helps metabolize financial stress and trauma by physically engaging with discomfort through movement and sound before resetting the nervous system with breathwork and gratitude. It aims to uncouple financial circumstances from internal states of safety and abundance.
Resentment This exercise helps metabolize resentment and anger by layer-by-layer exploration, moving from the surface expression of rage to the vulnerable hurt underneath. It uses vocalization, somatic movement, and grounding techniques to safely process and discharge high-intensity emotions.
Shift Any Emotion: A Full Somatic Sequence This somatic practice uses movement, breath, and sound to discharge stored energy and transition from emotional activation into a grounded, safe, and present state. By bypassing narrative-based shame, it allows the nervous system to process physiological tension and anchor feelings of wholeness and safety.
The Shit Show This exercise involves touching into uncomfortable sensations in small, measured doses using vocal humming and movement to safely discharge stored trauma. It emphasizes oscillating between feeling difficult emotions and intentionally grounding yourself to build self-trust and nervous system regulation.
Anxiety Release This somatic practice combines grounding techniques, vocalizations, and rhythmic physical movements to help regulate an activated nervous system and release stored emotional energy. It guides individuals through identifying, moving, and diffusing anxiety by reconnecting with the body and cultivating states of gratitude and presence.
Cravings Exercise This somatic exercise helps you transform unhealthy cravings into productive self-care by utilizing breath, movement, and sound to release stored tension. It guides you to identify and meet the true underlying needs of your body, fostering long-term behavioral change.
Anxiety Reducer A lying-down practice for riding out anxiety in the body instead of trying to think your way out of it. You'll move through waves of physical tension while practicing surrender into the present moment — the only moment anxiety can't actually touch.
Daily Dose This animated daily reset uses movement, sound, and intentional emotional recall to train the nervous system to return to a baseline state of safety and purpose. By practicing gratitude, connection, and abundance, it establishes a reliable inner home base.
Creative Flow This exercise uses vocalization, physical tension release, and rhythmic breathwork to clear mental blocks and elevate energy levels for optimal creativity. It concludes with sensory anchoring to lock in a flow state and intentional feelings of success.
Anxious Attachment This exercise helps individuals process anxious attachment triggers by consciously inhabiting the sensation and self-regulating through intentional movement and sound. It empowers the user to return to a state of calm and clarity before engaging in relational communication.
Inner Child Reclamation The longest and most involved of the inner child practices. Using a guided hot air balloon visualization, you travel back along your own timeline year by year until a moment calls your attention, then land and witness the younger version of you who was overwhelmed when no one came. You ask their consent, offer them the capacity you have now, and use rocking, sound, and VOO to diffuse the energy they've been holding. Then you bring them somewhere safe, and travel forward to meet a future version of yourself who has already integrated this, and bring that frequency back. Tony is emphatic that you are the governor here: if activation goes above three or four out of ten, stop, walk, and hum.
Expanding Love This somatic practice combines grounding, breathwork, and vocalization to move from a place of physical awareness into an expansive state of heart-centered love. It guides the practitioner through a process of amplifying feelings of abundance and gratitude, culminating in a reflection of that frequency back into the self for emotional integration.
Diffuse Alarms Model This exercise teaches you to monitor your nervous system for early signs of tension and to use gentle, incremental techniques to release past trauma safely. It emphasizes slowing down and using grounding practices like humming, rocking, and walking to retrain the body rather than forcing processing.
Dissolving Shame This somatic exercise uses guided visualization and self-compassion to inventory and integrate past experiences of shame. It utilizes physical movement, sound, and presence to help the participant reconcile with these parts, ultimately facilitating emotional healing and self-acceptance.
Energy Drink Replacement This exercise uses rhythmic breathing, movement, and sound to shift energy and restore mental clarity. It serves as a somatic alternative to stimulants by helping the body release tension and increase alertness.
Drop In This exercise uses somatic awareness and gentle jaw movement to help the body process stored, unresolved tension by staying with discomfort rather than avoiding it. It bridges the thinker and lizard brain to foster self-regulation and release stuck energy.
Grief This somatic practice uses incremental, mindful engagement with sensations of grief to move from emotional numbness into a state of radical appreciation. By combining slow movement, sound, and gratitude-based breathwork, it helps integrate difficult emotions while fostering presence and compassion.
Instant Relaxation This somatic session transitions the body from stress to neutrality by combining full-body shaking, active breathwork, and progressive muscle tension release. It concludes with mindful belly breathing to anchor the mind and ground the nervous system in a state of calm.
Peak State This exercise uses breath holds, intense movement, and breathwork to stress and reset the nervous system, facilitating a clean emotional slate. It then utilizes guided visualization to cultivate states of gratitude, abundance, and purpose.
Humming Ritual This practice involves walking while maintaining a continuous, sustained hum to access deep-seated bodily sensations and soothe the vagus nerve. Over a hundred days, this simple vocalization helps neutralize repressed trauma and rewire the nervous system for greater peace and safety.
Visit Inner Child This somatic exercise uses gentle movement, sound, and visual anchoring to approach past traumatic memories safely without becoming overwhelmed. By staying on the edges of nervous system activation, it facilitates the gradual diffusion and release of childhood wounds.
Anger Release This somatic exercise combines vocalization, tactile handwriting, and breathwork to safely touch and release stored anger by externalizing it into a physical container. It transitions from a state of emotional activation to a regulated, peak state through intentional movement and gratitude.
Your Music This somatic exercise uses body scanning, vocalization, and movement to access internal emotional states and diffuse self-protective triggers. By tuning into subtle vibrations and humming, it helps the practitioner shift from unconscious reactions to a state of present-moment awareness.
Water, Walk, Breathe: Morning Ritual This routine combines hydration, rhythmic movement, and breathwork to transition the nervous system into a state of vitality. It uses intentional emotional tuning to shift internal sensations from past patterns toward present grounding.
Grounded Somatic Release This integration practice uses body scanning, somatic movement, and breathwork to process emotional experiences and help them land in the body. It concludes with a period of stillness and future-oriented visualization to foster a sense of wholeness and capacity.
Dropping Into the Perfect Moment This exercise uses mindful movement and breath to cultivate presence, helping the user accept their current state by embracing rather than fighting judging thoughts.
Energy + Vitality + Wholeness This somatic practice uses breathwork and rhythmic movement to shift the body's frequency into states of vitality and wholeness. It facilitates the release of dense emotional energy while anchoring new, nourishing states through grounding and intentional awareness.
Hip & Shoulder Discharge This exercise uses slow, mindful movement and intentional breathing to discharge stored tension and facilitate emotional release in the hips and shoulders. It guides the practitioner toward nervous system regulation by encouraging natural bodily impulses like shaking and sighing.
The Containment Squeeze This self-soothing exercise uses physical containment and rhythmic movement to calm the nervous system and address feelings of panic or fear. It helps the user cultivate safety and self-compassion by grounding them in the present moment.
Shake It Out This exercise uses tension-release cycles and natural shaking to discharge accumulated stress and reset the nervous system. It encourages somatic tremors to promote physical relaxation and emotional regulation.
The Satisfaction Sound This exercise uses intentional vocalization and mindful breathing to cultivate a sense of satisfaction, relief, and creative abundance. By connecting physical sensation with sound, it helps ground the nervous system and fosters a state of receptive calm.
