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The Capacity Project
1) Welcome To The Capacity Project
Course Syllabus (2:32)
Disclaimer
Regulation Practice: Vocal Energy Release (4:19)
Regulation Practice: Movement Energy Release (4:22)
Regulation Practice: Emotional Balanced Breath (3:02)
BONUS: 10 Minute Meditation
2) Understand Your Nervous System
Your Nervous System (7:43)
Survival Brain vs. Thinking Brain (4:10)
Window of Tolerance (2:37)
Mapping the Nervous System Response in the Body (1:59)
Regulation Techniques & Homework (2:11)
The Vagus Nerve (1:14)
Section summary
3) How Chronic Activation Impacts Health
Homeostasis (2:02)
The Vagus Nerve and Your Health (5:54)
Lifestyle Factors (5:31)
Lifestyle Quiz
Inflammation and Chronic Illness (2:42)
Alternatives to Prescription Medications (2:44)
Tools: Box Breathing Exercise (1:22)
Section summary
4) Create Your Awareness
Non-Judgement and Self-Compassion (2:10)
Being Present (1:31)
Core Values (0:53)
Core Values Exercise (2:10)
Survival Strategies (7:51)
Tools: Survival Strategies (5:47)
Pattern Awareness (2:12)
Reframing Your Paradigms (7:57)
Tools: Anger Breathwork Exercise (3:13)
Section summary
5) Build Your Resilience
Taking Aligned Action (2:06)
Creating Boundaries (5:13)
Introduction to Tools (2:41)
Tool: Journaling Exercises
Tool: Meditation Resources
Tool: Movement Resources
Tool: Breathwork Resources
Tool: 5, 4, 3, 2, 1 Mindfulness (6:12)
Tool: Creating Safety in The Body (5:20)
Tool: Edging (2:51)
Section summary
Mapping the Nervous System Response in the Body
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