Transformation isn't just about changing your mindset. It's about teaching your nervous system that growth is safe.

In this episode, Kelle Sparta welcomes transformational coach Catherine and trauma integration specialist Jana for a practical conversation about nervous system regulation, breathwork, somatic practices, and why lasting personal transformation requires more than willpower. Together they explore how stress, trauma, and conditioned survival responses can keep us trapped in familiar patterns—even when we're deeply committed to personal growth.

Whether you're a spiritual practitioner, coach, healer, or transformational leader, understanding how your nervous system responds to change can help you build greater resilience, expand your capacity, and move through fear with greater ease.

What You'll Learn

• Why your nervous system resists positive change
• The difference between sympathetic and parasympathetic states
• Simple breathing techniques to calm stress and anxiety
• Practical somatic exercises that increase emotional regulation
• How neuroplasticity supports lasting transformation
• Why trauma-informed approaches create deeper healing
• How practitioners can develop greater resilience and capacity

References Mentioned

• Polyvagal Theory by Stephen Porges
• Deb Dana
• Peter Levine
• Somatic Experiencing
• Neuroplasticity
• Breathwork
• Trauma-informed meditation
• Yoga Nidra
• Shiatsu
• Ego State Therapy
• Hypnosystemic Therapy
• Chinese Medicine meridians
• Vagus nerve regulation

Resources Mentioned

Katalyst Coaching

https://katalystcoaching.com

Casa Shiatsu Panama

https://casashiatsupanama.com

Casa Shiatsu Instagram

https://www.instagram.com/casashiatsu

Learn more about Kelle Sparta and Spirit Guides School:

https://kellesparta.com

Hello, and welcome to Spirit Sherpa, the show that helps and encourages you on your journey to unlock your magic mojo. I'm Jules, your co-host. If you're new to this type of work, please start with episode one. If you're more of an intermediate, uh, please start with episode 98, and if you're advanced, well, you can fast-forward all the way over to episode 200. So with me, as always, to share her insights and wisdom, is the spirit doctor, Kelle Sparta. Hey, Kelle, I'm dancing over here in my seat. Are you dancing at your seat? I'm dancing in my seat. That's it. We're doing our dance party. That's it. That, that's the thing. Yep, there it is. Whoops, there it went. 'Cause there is a party here today. Yeah. Whoop, there it went. It's a party here at Spirit Sherpa. You know, 'cause we have a full house. We do. We do. Um, we are... You know, I invited Catherine back from an ep- from a couple of episodes ago because she had a technique to share that I wanted to make sure everybody got to hear. And when we were talking about that, I was like, "Oh, my God, I need to have Jana on, too," because she is freaking amazing and has done some work on me that was just life-changing. So, um, we will, uh, we will talk to them in a few minutes. Um, but, uh, you know, uh, so I wanna say that the, the results are in. We asked everybody a few episodes ago whether or not they liked the Shoot the Shit section in the beginning of the, of the podcast. And I was like, "Is this just a waste of time? Do you guys hate this?" And they were like, "No, I actually really like it. I like hearing about your life and everything else." And I'm like, "Oh, good," you know, because, you know, it's fun for us too. And so, you know, nobody said, "No, you guys suck, and I always fast-forward through it," and whatever, you know? So, you know, you guys are gonna get more Shoot the Shit and, and, uh, and, and that's just how that's gonna fly. So the other thing is, is that we're actually trending in Norway and the Netherlands and Zimbabwe and, uh, I'm sure I'm forgetting somewhere. There's another one I can't remember right now. But yeah, so if you're calling in, if you're listening in from one of those countries, thank you. If you're listening in from anywhere, thank you. But, you know, this would be a great time to, uh, share and rate and, uh, review, if you have that option on your platform to be able to do that for us. If you wanna... If you've gotten anything out of this and you wanna be kind to us and say, say thank you, you could, you could do that for us. That's how we get noticed. Uh, you know, grab your favorite episode, put it on your social media, let everybody know about it, what you loved about it, and, uh, that would be really great for us, and we would so appreciate that support from you. So with that, let's, let's, uh, let's start with Catherine, 'cause, you know, Catherine was here a couple of episodes ago, and, uh, we were talking about a bunch of stuff. And, and, you know, when we got off the call, uh, she said, "Well, you know, I have this technique" And I'm like, "Oh, my God, I wish we'd put that on there." It's like, well, let's just do another episode. It'll be fine, right? Right? So Catherine, you have this amazing technique for shifting people from their nervous system to their parasympathetic nervous system. Is that what that was? Yeah. So first of all- First of all, re-introdu- introduce yourself. Okay. So hi, I'm Catherine. I'm a, I'm a So for those of you who are not, uh, watching but listening, I'm doing like a little dance party here. We're having a good old time connecting. So I'm a transformational coach for life and business, and I support female entrepreneurs to step into their authentic power and sole purpose. Uh, and I am really grateful to be back. Thank you Kelly and Jules and Jana. Really, uh, excited to be sharing the stage with you today. And so Kelly, we um, we're talking about how to, to work with the nervous system. And so when people are in the work of transformation, they are moving to a new version of themselves, and that new version of themselves is going to feel unfamiliar because it's out of their comfort zone. And the comfort zone is basically just what you're used to. So your comfort zone could totally suck. Um, it could be horrible. But it's your normal horrible, right? So you know, it's like that devil you know is better than the devil you don't expression. So, so often we're in our comfort zone, and it s- can I s- can I have little swears on... Is that okay? No, you can absolutely swear the fuck out of it. Okay. Okay, good. So it sucks ass, right? Often our comfort zone- ... really sucks ass, and we hate it. And I know I can remember a point in my journey where it sucked so bad, and I had no idea that anything could even be different. I just knew that where I was at sucked. And so whenever we're in this work of transformation and moving into a different version of ourselves, and we were talking about the shamanic death and, um, kind of upleveling, our, our nervous system is, and our brain, our subconscious mind, our primitive brain, is actually gonna fight to keep us where we are, even if it sucks ass, and only because it's familiar. And so our subconscious nervous system, our, our primitive brain, uh, it equates normal or comfortable with safe. Even though logically we're like, "That doesn't make any sense at all," like this is not, this is ... right? This does not make sense. So, so it's really important to start to work with your, to integrate your body when you're in the work of transformation. And so, um, of course, you know, what I do is we start with a vision, what would you love? And, and that, that vision is life's idea for you, so it's actually a way to connect your soul purpose. And your vision by definition is outside of your comfort zone. And you're also gonna have, like, no idea how to get there. So it's going to trigger all kinds of fear, doubt. Your whole operating system is gonna want you to stay where you are. So whenever we step outside of our comfort zone, and again, it's just outside of what's familiar, we are going to experience fear. Um, we talked about, we talked about the paradigms, the delay, distraction, and the DEFCON. So the DEFCON is, like, that almost physiological response. It's arguing for its importance. And so a very easy, simple, free technique that you can do is to work with your breath. And so in the work that I do, we, we start with a vision. We learn to calibrate to that frequency, and anything that is not a vibrational match will come up, and it's gonna come up to either re-pattern, release, or drag you back to your comfort zone. So if you don't want it to do that, to drag you back, if you actually wanna be in the work of re-patterning and releasing it, you need to learn to work with your body. So we don't worry about, where is this coming from? You know, was it from when I was a kid? Or this event, or this or that. All we need to do is notice, does what I'm feeling or thinking or focusing on feel expansive or life-giving? If it's expansive or life-giving, there's this kinda like, ooh, like this, like, zesty feeling. There's this sense of excitement or possibility, and, and we wanna lean into those things. Or does it feel constrictive? And constrictive is going to be things that we would label as anxiety, fear, worry, doubt, uh, imposter syndrome, comparison, all of those things. So we don't need to, to dig into that and say, "Well, where does it come from?" And you know, "Why am I feeling this way?" We can if we want to, and there's absolutely time and place to do that. But in this work, we just notice, and then when we notice we're in constriction, we first of all, we pat ourselves on the head. We give ourselves a high five. We do a little shimmy. We do a firework. And a kapow. And so that does a couple of things. First of all, it's playful, and the universe loves playfulness. Uh, playfulness actually can help to, like, quantum leap, leap new neural networks in our brain. So it, it, it's playful, and it interrupts the pattern. Often we have a tendency when we notice these things, we beat ourselves up. We're shaming, we're blaming, we're judging, and that's just like adding fuel to the fire. So we notice, we do the little, you know, pattern interrupt playfulness, and then we just, we, we take a breath. So we breathe in through our nose And then out through our mouth like we're blowing gently through a straw, and we're gonna do a couple of breaths like this. So just in through, into our nose And out through a straw. And we're breathing in a gentle and easy pace, and continue to breathe, so in through our nose Out through a straw. We're not, we're not holding the breath. We're not worried about counting the breath. We're just in through our nose And then gently out through a straw. And so what this breath does, it does a couple of things. First of all, it shifts you from your sympathetic nervous system response, and Jana is gonna go way more into the nervous system than, than I, than I know, so I'm so grateful that she's here. So it shifts you from that sympathetic, which is the fight, flight, freeze, fawn, into the parasympathetic, which is that rest, digest, create, right? And when we are wanting to create a new result in our life, if we're trying to do it from that constricted feeling, it's not gonna work really well. It's gonna feel really hard. Um, we're gonna have to, like, push. We're gonna have to hustle. But if we can actually shift into the parasympathetic, and you, you probably, and I w- I'll wanna hear in a minute how that felt when you did that breath, is you're actually in a space of choice and creation. So then in this space, you get to decide, how would I love to show up here? You can calibrate your frequency in this space to support you in having different types of thoughts, into having, um, different decisions, different, different options arise to you. So you can either calibrate it to gratitude, which is a very high vibration frequency, or you can calibrate it to your vision. So in the space of creation, what would I love? How is that woman or man or person showing up in their life? How would they show up here? And then from that point then, you take an action. So the action is important because it grounds the new neural pathway, the, the new biological wiring, right? So if we just kind of like calm ourselves, like that's valuable too, and I've had clients who've gone from literally throwing up with anxiety to, like, it's just not even in their life anymore w- using this tool. So we, we calm, and then from that space, we are coming from a, a place of choice. So, uh, I just, like, fire-hosed you. I would love to hear how that, how that breath felt and what you noticed when you, when you took that breath and just breathed in that really simple, easy way. For me, I felt my shoulders drop, and it was a rel- relaxation. Um, and also, like, blowing away the stress of the day. And then my arms kinda got a little tingly. Oh, ooh, so some energy moving there. Yeah, yeah, yeah. That got m- that got energy moving. Kelly, how was that for you? Um, so the breathing wasn't much for me because I'm not terribly stressed today. Um, I had lunch with a friend before I did this, and then I was podcasting the hour before this, so, you know, I'm like, "Yeah, it's all good," right? But what I did love was the, the pat on the head, the little dance, the firework thing. That, that, um, um, that activated a lot of, like, yummy fun for me, so I really, I love that. And, and Yana, this is your, this is, this is your expertise, so how was that breath? Is that a breath that you use with your clients? How was that for you? Yeah, breath is one of our powerful tool we have. So and, um, when you, you lengthen your exhalation and breathing into the belly, um, yeah, you- I feel always really grounded. Grounded, and I feel the heaviness of my body and, yeah, coming back to the present moment. I love it. For people who are new to, to working with their breath in this, in this way, and if they're noticing that they have just a lot of, um, constricted feelings, anxiety generally in their life, I just want you to know this is, this message is for you, is it's really, really common for it to just take practice, right? So what can happen is that you, the, the normal is this, like, heightened state of anxiety or stress. And so when you start to work with the breath, like maybe you're calm for a nanosecond, and then your pattern brings you back into the, the feeling of constriction. So, so just know that if that is you and that's what you noticed, it means that you're doing it right. That's actually how it works. So when we move back up into constriction, we just, again, we like high five, we notice, and we take the breath. And then maybe it lasts for a second, and then we go back into the blah, right? And then we notice again. And so, so just notice that it just takes a bit of time. So if that's you, give yourself a high five, you're doing it right. Yeah. So you're just reprogramming your, your default state of being. And, you know, it, it's a matter of changing the neuronal pathways and, and starting to shift them enough that you're, you're writing new ones. And so yeah, it may take a few times of trying and a few being like, you know, a couple months, but, uh, you know, it, it, you will get there eventually if you don't give up. Yeah. Cool. So Catherine, I know you're doing something really cool here shortly, and, and actually by the time this, this airs, you will be in the middle of it, right? So why don't you tell us what that is? I am so fricking excited. Um, doing a live virtual three-day training event. It's free. It's for female entrepreneurs, and over the three days we're gonna help you connect to your soul purpose. We're gonna actually create a really detailed vision for your life. We're going to, uh, basically do a roadmap. We're gonna kind of look at where you would love to be. We're gonna step outside that comfort zone and really dream and get into possibility thinking. We're gonna, we're gonna assess where you're at, 'cause you really can't... Like, if you're taking a road trip, you gotta know where you're going and where you're starting from, otherwise you can't, like, you can't, you can't make a plan. And then we're actually gonna make a plan to get you from where you currently are to where you would love to be, and we're gonna look at re-patterning fear and how you step forward when you're, you know, in imposter syndrome and doubt and all of that stuff. So, uh, this- by the time that this episode airs, we'll be in the middle of the training. We'll have done the first day. So that's not a problem, because we'll have a replay available on the event dashboard page. So when you sign up, again, it's free, and then you'll go to the dashboard, and there's gonna be a replay of the first day, and then you can catch up with us on the second and third days. And it's gonna be, um, yeah, it's just I'm beyond myself excited about this. So thank you for letting me share that. Yeah, I need to tell people that, you know, Catherine's done a fair amount of work with me on my business, and she is freaking amazing, and she has done amazing things for helping shift my energy around the different things that I was working on and helping get me through stuck spaces and stuff like that. So, um, you know, if you are a female entrepreneur and, and thinking that you might need some help, then this is... This program, I am, I am going to go to this, so just so you know, you might see me. So, um, you know, yeah, you guys should definitely check this out. Okay? All right, cool. Thanks for coming back, Catherine. I appreciate you. Um, so Jana, um, so let me, let me introduce Jana. She's, she's, she's said a few words already in response to Catherine, but, but I wanna give her a proper introduction. She's a, a coach for integrative trauma work and neurosystemic integration. She's a shiatsu therapist with more than 10 years' worth of experience, and a yoga teacher, and a breathwork facilitator, so big surprise, Catherine, she loved your breathwork, right? So she's originally from Germany, but she now lives and works in Panama, in Boquete with, with Catherine and I. So the three of us are like this powerhouse here in Panama, right? Um, and she also, also works in Las Lajas, which is a beach town a, couple of hours away from, uh, Boquete, and she's leading a treatment yoga and a retreat center there. And so she's supporting her clients in a truly effective way by understanding their nervous system, by managing stress and burnout symptoms, eh, so that they can live a life in connection and peace with themselves and with others. And so I will say, so welcome to the show, Jana, let me just say that. Thank you for the invitation. I'm hap- I'm so happy to have you here. I, I had a session with her, I don't know, what was it, like three months ago, four months ago, something like that. Um, I was deep in burnout from the trans- from, from the move and from the pandemic, and you know, oh my God, so much, right? And, uh, no matter what I was doing energetically and emotionally and so on, I was still having a hard time coming out of that, that pattern in my nervous system. And so, um, I had a session with Jana and holy crap, my life changed overnight. Like, I was not able to be worried about anything anymore. I was just like, "Yeah, it's all good. Life is good. Life's good. What? There's no problem. Life is good," right? And, and it was... I, I, I honestly can't even tell you what she did because it seemed so simple, and yet I, I had a completely different experience of life afterwards, and it has persisted. I keep waiting for it to wear off, and it hasn't. Um, so you know, it's- I don't, I, I don't even... Y- Jana, you're gonna have to explain it because I don't know what you did. But it was awesome. And so if you are super freakin' stressed out and you just can't seem to do it no matter how much meditation you're doing or whatever, this woman is the bomb. So I'm just gonna say that right now. So but we're talking about the, the sympathetic nervous system, and you have some stuff you wanna tell us, and, and you, you know your shit, so come on, share it. Okay. Thank you for this introduction, uh, Kelly. Um, so yes, so first of all, what I want to say is, um, that all what you're feeling makes sense, and everything what you're feeling and all patterns and all, um, bad behaviors and everything, they have a good reason. Yeah. And, um, this is something that I w- invite you to, yeah, to, to understand and to be kind with yourself, first of all. And, um, to, to smoothen our nervous system or to come back into our comfort zone, we need to understand the language of our nervous system. So when your nervous system, uh, gets triggered or when you are in a life-threatening situation, you lose the connection between your thinking brain, the neocortex, and your survival brain, the brain stem. So this is really important to understand. Uh, when your nervous system is triggered, then you are in your s- uh, survival reaction, and that means it is a reflex. Yeah. It is autonomous, so you cannot reach it with willpower. So when a tiger is coming out of the jungle and running to you, you're not thinking one minute more. You are running And this is also happening with triggers. And sometimes we don't even notice that we get triggered. So and this is something we need to understand in a cognitive way, so we have to do like psycho-education to understand what's going on with our body. And we also have to put our, um, attention to our body sensations and, and feelings, what Catherine also said. So we have to, to get the, the body into the focus and to become aware of our arousal, arousal state. So where am I in my, in my everyday life? Am I in my comfort zone, in my window of tolerance, where I'm fl- where, where I'm in flow, where I'm connected to myself and to others, where I'm creative, where there is a balance between thinking and feeling? Or am I all the time in a hyperarousal, uh, state, where I'm with a lot of emotions, overwhelming anxiety, a lot of stress, and, um, yeah, a lot of emotions? Yeah. Yeah. And, and in the US right now, the energy is so bad that if you are an empath, I would be stunned if you were in... if you weren't in a hyperarousal state. It is just that bad. So, you know, y- give yourself some, some grace around that because it's, it's not that you can't control your life. It's that the am- the ambient energy is that bad. Okay? So sorry to interrupt. Go ahead. Yeah. No, no. And d- and because of that, it's so, um, it's so, um, um, necessary that we get aware of it so that we become conscious about it, that we are always in a hyperarousal state. A lot of, for a lot of people, it's normal. Yeah? So and when we are tracking our body sensations, then we become aware and also about the hypoarousal, the, the depression, the disconnection, the numbness we have a lot, yeah, in, in our society, the dissociation. So and this is one of the most important things that we start tracking our, our feelings, our body sensations, and to become aware. Because when we have a lot of stress and we are surrounded from a lot of trauma- Um, our, our window of tolerance, our comfort zone is shrinking. So that means that, um, it is harder for us to stay calm and to stay focused, and it's easier to go, to thrown out of balance. And with the regulation exercises, which, which I will show you today here, you can enlarge your window of tolerance. And what we ... Yeah? Nice. Yeah. Yes. It's nice, and it's really simple, and it's really effective. And, um, the, with dysregulations, you, um, you effectively promote affect re- uh, affect regulation and to be reactive. And, um- What is really important that we practice these exercises when we are in our comfort zone. When you are already in a hyperarousal, um, um, state, you cannot breathe into your belly. You cannot feel gravity. Now, you need to train this because also like Catherine said, these are neuronal pathways. Now, so every, every, um, pattern, every, um, um, survival strategy, um, is a, is a, a neuronal network, I would say. Not just a pathway, it's a network. And what we have to do is we have to retrain, we have to change our brain. Yeah? And what I also want to say is that all these survival reactions that we have, that in one moment of our lives, they, they saved us. Because of them, we survived. Yeah. But today they are dysfunctional resources. So, but this is how I said in the beginning, everything, what you are feeling and how you are reacting, although when it's dysfunctional in the present moment, has its reason, and has to be seen and has to be honored. Because our nervous system is always f- fighting for us, even when we sometimes don't understand it. So, and we have the powerful gift of neuroplasticity, so our brain forever can learn new things. And what we have to do is we have to get out of this solid circle of stress and numbness and, uh, have to cultivate our nor- neuroplasticity. So the possibility to learn new things and to build new neuronal networks. And, um, with that we can change our patterns and, um, yes. So I'm excited to- How we can do that ... hear about this, this technique. Yes. Yes. How we can do this. Um, so we can do it... First of all, what I want to say is that the self-regulation techni- techniques have nothing to do with controlling or bear down strong feelings. It is not ba- about to get rid of them or, um, it's not ba- it's about to integrate them to the system. So it is not to control yourself better. It is about when you regulate your nervous system, you are not afraid to these feelings anymore. We are building up containment, like inner feeling space, where we can feel all these emotions, which in one moment in our lives were overwhelming us, but now not. Because now we are creating this containment to feel them and to integrate them. So you're gonna give us this technique? Mm-hmm, yes. I will give you these techniques. So like Catherine said, it's, it's the breath. So it's the breath. Just I want to give a little overview because you know a lot of these techniques. It's breathing, it's meditation, trauma, trauma, uh, sensible trauma-informed meditation. It is movements, huh, to go out of change, uh, fight or flight reactions. And what is also really good is, for example, yoga nidra. And, um, now I want to show you one re- uh, one, uh, exercise. We can do it together, and this is an exercise to, to activate the parasympathetic nervous system, also to activate the sympathetic para- um, nervous system. So... And this is the orientation in the room. Because you can know that in the room where you are, there is no tiger, yeah? You know there is nothing which is dangerous for you in a cognitive way, but it does not mean that your autonomous nervous system knows it. And to inform our nervous system that we are safe in this moment, we orientate us in the room. So I invite you now to look around in your room slowly. Looking around, moving your head, looking over the shoulder And take your time. So what we are doing here is with our sense of seeing, we are looking around and signaling our nervous system that there is really no tiger in the corner. And also what we are doing, you can keep doing this or, um, this movement to feel the, um, to feel the, the reaction of the body. What we is doing, we are moving our throat and our neck, and here under the sternocleidomastoid, this muscle here, we have the vagus nerve. And the vagus nerve is a big part, it's our 10th brain nerve, which is a big part of our parasympathetic nervous system, which is responsible that we're feeling safe, that we are feeling connected, and that we're feeling in the present moment. And while we are turning our head, looking around, signalizing our nervous system that everything is fine here, and we are activating the vagus nerve. Polyvagal theory from Stephen Porges and Deb Dana is really interesting, really, really interesting studies I really recom- can recommend, um, if you're interested to dive deeper in this. And when you are, yeah, doing this movement, maybe you feel a difference. Maybe you feel a difference in your breathing. Maybe you have to yawn. Maybe you feel that you're getting more present. And this is something when, when you're integrating this in your everyday life, you will feel the difference, I promise you. And it, it can be... Be- before I had this podcast, I was really nervous, and I was doing this, looking around. Another thing which is really, really effective, it is out of, um, somatic experiencing, is the self-hug. This is also really beautiful. So you can take one hand. It's no matter which one. Take one hand, and then you put it under the opposite, uh, on the armpit of the other side. You bring the arm down, and then you're holding your arm here. Yes. You can hold it here or more down, wherever it feels good for you. And then I invite you to close your eyes for a moment and to give yourself time to feel the body to connect with your breathing Yes, yawning is perfect And feeling the breath, and you're holding yourself. You're holding your body where your life takes place. Your where li- wh- where your life is happening. You're able to hold yourself. This beautiful body, which is always on your side. And maybe you're feeling how this is calming down everything inside And maybe another really, really good exercise is to activate the, the two, the brain, uh, sides is the butterfly hug. I will show it. Can you see it? I show it to you. You put one hand on the center of the chest. I come a little bit higher, yeah, so. And the other way, uh, the other hand on top of it. It's like a butterfly, and your fingers are pointing to your shoulders. And now you start tapping. This is a super, super good exercise, uh, to come out of a hyperarousal state. You can do it faster or slower, however it feels good for you. You can also bend a little bit the finger joints, and then when you're tapping, it's more pointy Yeah, this is an exercise and you just do it how, how long it feels good for you. And this is really bringing you to the present moment. So interestingly, the space that this puts your fingers in actually has you activating your lung point in, uh, Chinese medicine, in the- Yeah ... Chinese meridians. So it's actually activating that point too, which is gonna help release the lungs which constrict when you're under pressure, and so that, that's... I'm noticing that. And so that's another thing which is really good when you are in a hyperarousal that's really disconnected, really f- feeling numb and depressed, activation. So we ha- is, is, um, important to go back into the sympathetic system, and this you can do with tapping your body. Tapping the body. Like a little, little fist- Yes, little fist ... for people who are listening. Here also the heart center. So around the chest and into the heart center for those- Yes ... who are listening and not watching. Yeah. Yeah. And also shaking, but here it's really important that you shake downwards, like if you have water on your hands and you want to get rid of the water, to shake it and then you can also stand up if you want and shake. Uh, and then you can, you can also go with the flow. Yeah. Yeah. So you're starting with a closed hand, and then pushing the energy and the fingers down and out. Yes. And if you want to make a sound, then make a sound. What is also really... This is also f- I have it from Peter Levine, uh, the father of somatic experiencing, is the woo sound. So all these, um, um, Asiatic, um, uh, cultures which have the chanting traditions, they have this deep chantings where the, the, the, the vibration goes into the, into the organs, and this is really grounding, grounding, um, exercise, and this is, uh, woo. Woo. When you you can try to do it also. Woo. It brings you down automatically, like this humming breath, the humming breath from pranayama. Yes. These are the exercises. I, I like the woo. Yes. I like that. And the thing is, this is something you have to do, I don't know, in the... Yes, every day or every two days when you... Before you're doing your meditation you can do the orientation or the shaking, no? When you were sitting a lot on your computer and recording podcasts, you just shake for a moment Shake it off. Shake it off Jana, can I, can I ask you a question? Yes. Does that, that deep, like does that also activate the vagus nerve? I've heard that- Yes ... humming is supposed to be good for that. Okay. Yeah. So that's good for like that. Everything which goes over the voice, yes. Okay. Okay. Yeah. That's gonna sound very interesting in my house in the next little while What is also really, really nice, what... A really good exercise also for yoga teachers, the vagus nerve is entering into your intestines on the right side, like two fingers next to the belly button. And you can make a fist and put it next to the belly button, and then you lay down on your stomach. It's really uncomfortable. Yeah, it's really uncomfortable. But then you are breathing into the pain. When it's a sharp pain, then not, but sharp pain is not good never. But it can be di- discomfort, no worries. And this is also relaxing in a really deep way. And on the other side of the belly button, two fi- two, two fingers, there is, from Chinese medicine, the stomach 26. This is the pre- acu- acupressure point for balance. This is also really, really good exercise to, uh, stimulate our whole, um, uh, yeah, organs. Because imagine that 90% of the information comes from the organs to the brain, and just 10% from the brain to the organs. So how we are feeling, how we are, um, yeah, uh, s- living and seeing our lives has a lot to do of how the, the state of our organs is. Now, uh, Jana, whenever you say two fingers from the belly button- Mm-hmm ... to the right, to the... How are we doing that? To the left. To the, to the... One to the right and then to the left. Okay. So here it's in the center- Okay ... and then two fingers and- The, the, the width of two fingers. Yes. Yeah. The width of two fingers- Okay to the right or the left of the belly ri- button And, and the idea isn't to push hard, guys. It's not to, like, dig in and, and- No ... like, try and dig out a mole hole You, you put your whole body weight over it ... with the pressure. Oh, oh, oh, you're putting- You put your whole body weight ... you're going face down. Yes, you go face down. Oh, I didn't get that. Okay. Yes. So it's face down. So it's not about digging in with the, with the knuckles. It's about letting your body weight do the work. Okay. Yes. So that's, that's a good, good notice. I didn't catch that it was face down. So awesome. Well, this has been amazing, Jana. Thank you. So, you know, I know that you... So if you guys wanna find Jana, she's got a website. It's Casa Shiatsu. It's S-H-I-T... Oh, I'm sorry, S-H-I-A-T-S-U. So casashiatsupanama.com is her website. Um, or if you wanna follow her on social media, it- on Instagram, she's @casashiatsu on Instagram. Um, and you're, you're doing something really kind for my peeps. You're gonna give them 10% off their initial session with you if they say that they heard from, from the podcast that, uh, that they found you that way. So, um, I gotta tell you guys, I, I would highly recommend a session with Jana. I really would. Yes, Catherine's got her hand raised. Does, uh... So Jana, do you work online with people as well, or do they have to be in person? Yeah, I do both. I work online and hand on, too. Okay, so somebody could, like, that initial session, even if they're not gonna be able to see you personally in person. So when I'm working online, it's not just, um, nervous system regulation. I'm also, uh, working with ego state therapy with, uh, and with hypnosystemic. So I'm creating, uh, with the clients together inner safe spaces, uh, in a team and, uh, yes. It is deep healing work and also always related to the body. So the body sensations are always in the center because, yeah, this is how we can integrate trauma. We need top-down, we need to understand, but we also need to feel the bottom-up. And so this is somatic work at its core, right? So somatic meaning of the body, right? So, you know, this is, uh, you know, I, I don't think you actually touched me very much even though we were in person now that I'm thinking back on it. And most of it could have been done online. So, um, you know, the, the work, the work was amazing, and I've been pr- singing her praises around town here locally for ever since. But, uh, but, you know, I just, I didn't wanna keep her as a secret from you guys because, you know, you know me. I, if I find somebody good, I wanna tell the world. So, um, so Yana's contact information, much like Katherine's, will be in the show notes as, uh, as per ushe. Um, and so check those out, and if you... Uh, Katherine, we didn't get your website when I asked you about that in case they don't have access to show notes for some reason. What's your, what's your website? Uh, Katalyst with a K, Coaching with a C. So Katherine with a K, Katalyst with a K, coaching with a C .com. And I just noticed that we are J squared, K squared for this podcast. J- Yeah ... K, K. That's it. If you're into that kind of thing. So. Isn't that cool? Yeah. Or, or- Yeah ... JK squared or whatever. JK squared, so we're not JK Rowling. We're JK squared. That's right. So yeah. That's right. Okay. So, uh, sh- uh, Kellyism for the day. Uh, feel good. You deserve it. I like it. We can do it. All right. All right. Well, that's all that we have time for this week, folks. Tune in next time when Kelly adds another chapter into your guide to energy, magic, and the spirit world. I'm Jules here with Kelly and Yana and Katherine. And you have been listening to Spirit Sherpa. So long, y'all. Bye.