Somatic Exercises To Overcome DPDR | 14 Minutes
Are you feeling disconnected from yourself or reality? Like you're trapped in a dream, watching life unfold from a distance? You’re not alone. Depersonalization-Derealization Disorder (DPDR) is a dissociative condition that makes the world feel unreal and your sense of self fragmented. But here’s the truth: DPDR is reversible. Your nervous system has the capacity to heal, regulate, and return you to a grounded state of presence.
In this guided somatic routine, we dive deep into the science behind DPDR and nervous system dysregulation. This is more than just a relaxation exercise—it's a structured approach based on neurophysiology, polyvagal theory, and trauma recovery to help you reconnect with yourself.
What You’ll Learn in This Video:
✅ Why DPDR Happens – Understanding the role of the nervous system in dissociation
✅ The Polyvagal Connection – How your vagus nerve influences feelings of safety and embodiment
✅ Science-Backed Techniques – Practical, movement-based exercises that rewire your nervous system
✅ The Mind-Body Link – How proprioception, interoception, and breathwork restore presence
✅ How to Heal DPDR – A step-by-step process to reintegrate into your body and reality
The Neuroscience of DPDR:
DPDR is not a mental illness—it’s a protective response of your autonomic nervous system. When faced with overwhelming stress, the brain shifts into a dissociative state as a survival mechanism, numbing emotions and disconnecting from bodily sensations. This is part of the freeze response, a deep-rooted instinct designed to protect you.
However, when this state lingers, it can make you feel like you’ve lost yourself. The key to reversing DPDR is teaching your nervous system that it is safe again. This is done through somatic regulation, stimulating the vagus nerve, and rebuilding the brain’s capacity for interoception (internal body awareness).
Why These Exercises Work:
Every technique in this video is designed to send safety signals to your nervous system. Movements that stimulate proprioception (body awareness), vocal vibrations that activate the vagus nerve, and gentle tapping that engages bilateral stimulation—these aren’t just relaxation tricks. They’re rooted in neuroscience and have been used in trauma recovery for years.
1) Humming & Vagus Nerve Activation – Engages the parasympathetic nervous system, bringing a deep sense of calm
2) Tapping – Helps reintegrate sensory awareness, grounding you in the present
3) Shaking & Trauma Release – Clears stored stress, resetting your nervous system to safety
4) Breathwork & Interoception – Reconnects you with bodily signals, bringing you back to self-awareness
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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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YouTube: / @shebreath_teresa
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Website: www.shebreath.com
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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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