Table des Matières :
This guide is the result of my personal journey. I live with complex post-traumatic stress disorder (C-PTSD), and over the years, I’ve looked for ways to soothe myself and find (or regain) a sense of balance—through both short-term and long-term practices. While outside support is essential, I felt it was just as important to have tools that would help me manage and regulate myself on a daily basis—practical tools to better navigate my emotions and physical tension.
This guide brings together the practices that have helped me ground myself and get through difficult moments in a gentle and sustainable way. Inside, I’ve compiled the methods that have worked for me, helpinh me identify my emotions, release physical tension, build calming routines, and cultivate joy and resilience—even during dark times. My hope is that these tools will be just as helpful for others.
Note: Most of the listed elements in this guide are things I do on my own, to support my self-regulation. These are the things that have worked for me. Please bare in mind that they are a sample and everyone is different, and therefore, if you’ve tried something that is not listed here and works for you, please keep doing it. Everyone is different and responds to different things. I just wanted to create a document that would compile what I’ve tried and could be a starting point for people or just an idea source of other things to try. Of course, there are many valuable activities you can do with others (co-regulation is a powerful tool), but I wanted to focus here on what helps me stay grounded and autonomous.
I truly believe the most important thing to remember is that the body and mind are deeply connected. And that everyone is different. It’s important you find what works for you. It’s a journey. Hopefully some of the things I’m listing here will resonate with you. It’s like a toolbox where you can pick and choose, test… but at least have a starting point if you’re not sure where to start or where to go next.
When things feel overwhelming and I only have 5 minutes
You can use the free version of Petit Bambou, for example, which offers a guided coherent breathing exercise (4 seconds in, 4 seconds out). The default settings are great, and this practice has multiple benefits: it lowers stress and anxiety, brings you back to the present moment, creates more space for your emotions, and helps you recentre. Usually, after just five minutes, you feel a bit better and the emotional intensity is reduced—even if only temporarily.
This builds on the previous exercise—coherent breathing—with a slight modification: you extend the exhale. Personally, I prefer this version with longer breath cycles (like 6 seconds in, 8 seconds out—though feel free to adjust the timing based on what feels right for you). Scientifically, extending the exhale sends a signal to your nervous system and activates the parasympathetic system—the part responsible for calm and relaxation. This kind of breathing (like “bee’s breath”) often has a soothing effect on the body and tells it, “You’re safe, it’s okay to relax.” This is the breathing technique I use most often.
This technique is recommended by some trauma experts. You take a deep inhale and instead of a regular exhale, you hum—either with a buzzing sound like a bee or, for those who practice yoga, with a long “OM.”