Somatic Exercises To Ease PCOS | 13 Minutes
Welcome to my 13 minute somatic routine designed to ease your PCOS.
WHY NERVOUS SYSTEM REGULATION MATTERS
Polycystic Ovary Syndrome is not just a hormonal issue. Research shows that the nervous system plays a crucial role in the regulation of hormones, inflammation, and stress responses that are central to PCOS. When the body is in a constant state of stress or hyperarousal—often due to emotional or physical factors—the sympathetic nervous system dominates. This imbalance disrupts cortisol levels, blood sugar regulation, and hormonal communication, which can worsen PCOS symptoms, including weight gain, acne, hair loss, and irregular menstrual cycles.
Furthermore, high cortisol levels from chronic stress contribute to insulin resistance, a common issue for those with PCOS, making it harder for the body to use glucose effectively and increasing the risk of metabolic disorders. Chronic inflammation, another common problem in PCOS, is also exacerbated by an overstimulated sympathetic nervous system, leading to a vicious cycle that can aggravate the condition.
This is where nervous system regulation comes in. By activating the parasympathetic nervous system—the “rest and digest” system—we can help shift the body out of this stress response, reduce cortisol levels, and restore hormonal balance. By integrating somatic exercises that engage the vagus nerve, promote blood flow to key areas of the body, and relieve tension in the muscles and fascia, we create an environment conducive to healing and symptom relief.
SCIENCE FOR PCOS
While somatic exercises might seem simple, they have profound effects on the nervous system and the body as a whole. Here’s the science behind some of the most important techniques used in the routine:
Vagus Nerve Activation: The vagus nerve is the longest cranial nerve in the body and plays a critical role in regulating inflammation and stress. Studies have shown that stimulating the vagus nerve can reduce cortisol levels and enhance parasympathetic tone. This is particularly important for those with PCOS, as high cortisol levels can worsen insulin resistance, ovarian dysfunction, and overall hormonal imbalance.
Pelvic Blood Flow: Regular movement of the pelvic region supports the circulatory and lymphatic systems. By improving blood flow to the ovaries, uterus, and surrounding tissues, we reduce inflammation, enhance detoxification, and create an environment that supports better hormone regulation.
Breathing Techniques: Alternate nostril breathing (Nadi Shodhana) has been shown to balance the autonomic nervous system, reducing stress and promoting calm. By synchronizing the breath with specific nostrils, we encourage balance between the sympathetic and parasympathetic nervous systems, which is essential for regulating cortisol and other stress hormones that can affect PCOS.
Psoas Release: The psoas muscle is often called the “muscle of the soul” due to its deep connection to our emotional and physical stress responses. Chronic tension in the psoas can cause a state of hypervigilance, elevating cortisol and disrupting hormonal balance. By releasing this tension, we can improve our response to stress and restore balance to the endocrine system.
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Whether you’re new to somatics or looking to deepen your practice, this guided somatic practice offers a gentle introduction to connecting with your body, mind and soul.
Reminder: If you sigh, yawn, shiver, swallow or have an emotional release, this is a sign your nervous system is starting to regulate and feel safer.
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As a certified trauma-centered somatic practitioner and breath therapist, I help you regulate your nervous system. My journey included transforming personal challenges into wisdom. I´ve evolved through my own trauma, trials and errors, which now empower me to offer guidance and support to others navigating their own transformations.
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Disclaimer: The content provided on this channel is for educational and entertainment purposes only. Teresa Trieb is not responsible for any liabilities, injuries, or damages that may occur from following the information or advice in these videos. By voluntarily participating in these somatic exercises, you agree to do so at your own risk and accept full responsibility for any potential damage.
You may consult a healthcare professional before beginning somatic exercises. These exercises are intended as a general guide; always pay attention to your body's signals and discontinue if you feel unwell. If you experience sensations such as tingling, ear ringing, dizziness, light-headedness or similar symptoms, please remain calm, as they are completely normal.
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