Mansi Poddar- Trauma Informed Psychotherapist Working Globally

psychotherapist in India by Mansi Poddar

Breath & Grounding Practices

5-4-3-2-1 Senses Check-In: Notice 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste.
Box Breathing: Inhale 4 – Hold 4 – Exhale 4 – Hold 4
Hand on Heart & Belly: Gentle touch with slow breaths to reassure presence

Somatic Anchors

Weighted Blanket or Firm Pressure: Creates containment and security
Feet Grounding: Press feet into the floor and notice the support.
Orienting: Slowly look around the room, reminding body it’s safe now

Self-Touch & Containment

Butterfly Hug: Cross arms over chest, tap shoulders alternately.
Self-Holding: Wrap arms around torso like a hug.
Hand-to-Forearm Rub: Gentle self-soothing strokes.

Sensory Soothing

Aromatherapy: Lavender, sandalwood, or jasmine to signal calm.
Warm Drink Ritual: Slowly sip tea or warm milk.
Music/Vibration: Humming, chanting, or steady rhythms for vagus nerve regulation

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Movement & Discharge

Shaking/Tremoring: Shake out arms, legs, body to release stress.
Yoga or Gentle Stretching: Child’s pose, forward folds, legs-up-the-wall.
Walking Barefoot: Connect to the earth and discharge anxious energy.

Connection & Co-Regulation

Safe Person/Pet Contact: Talking, cuddling, sitting with someone trustworthy.
Soft Eye Contact: With someone safe, signaling connection.
Shared Breathing: Breathing in rhythm with another person builds resonance

Safety in the body is rebuilt slowly, through repetition and gentleness. It’s about teaching the nervous system new familiarities — warmth, rhythm, breath, and presence
Disclaimer- the narrations are not based on a particular persons life. They are the descriptions of how trauma and healing manifest in first person voice.

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