Deeply traumatised people see the world through distorted lenses, which bias their thinking, feelings, and actions in the present. A profound shift in our identity, life, authenticity, and connection occurs when we release trauma from our bodies. What unfolds is our pure, untouched soul essence, which was never wounded. As we become whole, a sense of light joy emerges, along with an awe for life’s simple wonders.
Alessandra Mantovanelli is a Sound Therapist and Integrative Coach, offering energy and somatic healing, mindful eating coaching, and Psych-K facilitation. She founded Waves for Thriving to help you shift from surviving to thriving by cultivating a heart-centered connection and coherence between your mind, body, and soul.
Everything in nature vibrates. Resonance happens when an object or life form vibrates in response to another with a similar frequency, amplifying its vibration. All parts of a healthy body resonate in harmony, like a well-tuned orchestra. Sound therapy uses the principles of resonance and entrainment to shift dissonant patterns in the body and biofield into balance and coherence.
What is resonance?
Resonance is a way of storing energy by vibrating at a specific frequency. When an external vibration matches the resonant frequency of an object or being, it absorbs energy and vibrates with greater intensity. An easy way to understand resonance is to think about a swing. When you push it at just the right timing (its resonant frequency), the swing stores more energy and goes higher and higher.
While many people use the term “entrainment” interchangeably with “resonance,” they are different concepts. Entrainment is the synchronization of one rhythm with another when two or more oscillators pulsing at different vibrational frequencies (‘out of sync’) fall into sync and begin pulsing at the same, strongest frequency. Synchronized, coherent systems communicate faster and maximize energy flows. For example, the heart’s electromagnetic field acts as a synchronizing signal for the body. By aligning our circadian rhythms (sleep-wake cycles) with the natural light-dark cycle, we can enhance sleep quality, mood, cognition, and overall health. A stunning example of entrainment is “murmuration,” where thousands of birds fly together in a coordinated dance by mimicking the movements of their neighbors.
Everyone and everything resonates
Everything in the universe has its resonant frequency, including material things, electromagnetic fields, light, and quantum particles. Musical instruments, pendulums, and various types of machinery all have their resonance. Global warming is caused by the resonance (i.e., absorption and re-emission) between greenhouse gases and infrared radiation, leading to the heating of our atmosphere. The moon’s and the sun’s gravitational pull on Earth’s oceans generate resonant tidal oscillations.
The cavities in our heads (mouth, throat, and nose) act as resonance chambers that amplify and modify the sound produced by the vocal cords when activated by air movement as we breathe. Resonance among neurons is critical for their function and communication. The long-range synchrony between brain cortical areas and a shared resonance (synchronization of vibrations) is key to the nature of consciousness itself. Sound and rhythm underlie every creation.
What is sympathetic resonance?
When two entities vibrate at the same frequency, their oscillations combine to create sympathetic resonance. In other words, things with the same resonant frequency trigger each other, creating a ‘resonant field’ greater than the two resonating separately. People naturally ‘sing’ their notes when they hear a sound that activates their resonant frequency. We often unconsciously mirror the actions and emotions of others, which is a form of ‘sympathetic resonance’ in social contexts. Falling in love generates an intense resonant energy field, entangling one with another.
What is destructive resonance?
Conversely, we can use destructive resonance, such as focused high-intensity ultrasound waves (i.e., very high, inaudible frequencies), to destroy cancer cells and kidney stones without harming surrounding cells. Although a rare phenomenon, the resonance caused by the wind on the Tacoma Narrows Bridge amplified its vibrations until the structure could no longer withstand the stress and collapsed. Chaotic and dissonant vibrations are a way to release emotion and tension. Babies cry to express their feelings and let go of built-up stress.
How do we use resonance in Sound Healing?
Sound waves travel from their source and push objects, making them resonate when the sound’s frequency matches the object’s natural resonant frequency, much like a swing. That is why a high-pitched tenor’s voice can shatter a glass. Unlike glass, the human body is flexible and mostly made of water, a good conductor of sound. When sound waves hit us, they resonate with the natural frequencies of different body parts, like our bones or tissues, and the body as a whole.
Each body part has its resonant frequency. Like a finely tuned orchestra, a healthy body vibrates in harmony. When we are out of alignment, this disrupts the entire body and its biofield (a subtle energy field within and around us). Sound therapy uses vibrational resonance and entrainment to bring out-of-sync bodily rhythms back into balance and coherence. When we play a frequency that matches the resonant frequency of a cell, organ, or any part of the body, we feed energy into it, amplifying its vibration. Sound vibrations align, soothe, and increase energy flow by triggering a person’s natural resonance, calming the body, and releasing energy blockages. Moreover, binaural beats can induce brainwaves in the alpha, theta, and delta ranges, which are associated with presence, creativity, calm, and sleep, resulting in deep relaxation.
How can we entrain ourselves to coherent, stable vibrations?
We are constantly exposed to and may entrain ourselves with chaotic or dissonant vibrations, such as electricity, cell phones, city noise, and other people’s fear, stress, anxiety, or anger, which scatter our energy and disrupt our innate peaceful states. Connecting with stable, coherent vibrations is essential to restore balance and recharge. The Schumann resonances, the electromagnetic resonances of the Earth’s ionosphere (known as the Earth’s heartbeat), are beneficial, consistent vibrations that can help us regain our sense of harmony.
Many healing instruments, such as Tibetan bowls, crystal bowls, tuning forks, gongs, didgeridoos, and toning vowels, produce stable, long-sustained notes with consistent, coherent vibrations. Regularly exposing yourself to these stable vibrations found in nature, the Schumann resonances, enjoyable music, sound baths, binaural beats, the warmth of sunshine on your skin, walking barefoot, dancing, and feeling deep gratitude can help restore balance and inner harmony.
What is transformative resonance?
Maintaining a harmonious vibration in today’s world can be challenging. We often fluctuate between feelings of joy and familiar patterns of complaint and pain. In physics, transformative resonance occurs when a stronger vibration or force permanently alters a weaker vibration into a stronger one. People who experience a spiritual awakening or a spontaneous remission from diseases once thought to be incurable are examples of transformative resonance. Here, a profound shift caused by a thought, emotion, or experience leads individuals to transcend their old identities and habits, resulting in significant breakthroughs in life.
Can our resonance promote global peace?
Research from the HeartMath Institute shows that our emotional state affects our heartbeat and the electromagnetic field generated by the heart around our body. Emotions such as frustration produce an erratic, disordered heartbeat. In contrast, focusing on positive emotions, such as appreciation, can immediately transform the heart’s rhythm into a coherent and harmonious pattern. Remarkably, studies also show that a group of people feeling elevated emotions (like love and gratitude) can, through heart-to-heart synchronization, entrain others into a coherent state. When the brain and heart rhythms are coherent, people experience a sense of wholeness and joy. Moreover, the resonances of the human brain, cardiovascular system, and autonomic nervous system overlap with the range of frequencies (approximately 0.01 to 300 hertz) produced by the Earth and its ionosphere. This overlap suggests that we can both influence and be influenced by the Earth’s electromagnetic field.
The Global Consciousness Project, using Random number generators (RNGs), showed that: “when an intention event synchronizes the feelings of millions of people, our network of RNGs becomes subtly structured. We calculate one in a trillion odds that the effect is due to chance. The evidence suggests an emerging noosphere or the unifying field of consciousness described by sages in all cultures”. Other global intention experiments, such as those conducted by the Global Coherence Initiative (HeartMath Institute) and Lynne McTaggart, have shown that when large groups of people focus on a shared heart-centered intention from different parts of the world, they can positively affect distant areas by reducing violence and increasing peace. These findings indicate that a focused, heart-centered intention can create a resonant field that has the potential to influence others across distances, thereby contributing to a shift in global consciousness.
We are immersed in a field of infinite possibilities and can bring various outcomes to fruition through resonance. To achieve a lasting state of joy, expansion, and harmony, we must recognize ourselves as vibrating beings made of energy, each with a unique and ever-changing vibrational signature. Our emotional state, thoughts, intentions, attention, and actions all affect the whole, as everything in existence is interconnected and emanates from a singular source. We can transform ourselves and the world by cultivating kindness, compassion, gratitude, and joy. Imagine a world where every person vibrates at the frequency of love and appreciation. This powerful resonant field could elevate collective consciousness and lead to peace. Sound vibrations are profound resonators, aligning us with a healthier, more peaceful state essential for connecting to nature and the higher intelligence that gives us life. Love is a strong, resonant field that connects us all.
Alessandra Mantovanelli, Sound Therapy and Integrative Coaching
Alessandra uses a unique integrative approach to help people move from survival to thriving, integrating and harmonizing their body, mind, and soul in a freeing dance. She holds a Master’s in Sound Therapy along with certifications as a Mind-Body Eating Coach, Somatic Trauma Healing and Reiki Practitioner, and Psych-K® facilitator. By combining her knowledge of physics and wave frequencies with biofield and energy balance therapies, she bridges ancient healing techniques with modern science. As the founder of Waves for Thriving, Alessandra is dedicated to helping individuals embrace their healthiest, happiest, and most conscious selves, unlocking their highest potential.
References:
Hunt T and Schooler JW (2019). The Easy Part of the Hard Problem: A Resonance Theory of Consciousness. Front. Hum. Neurosci. 13:378.doi: 10.3389/fnhum.2019.00378
Heather, S. (2007). What is Sound Healing? The International Journal of Healing and Caring – Online.
David Gibson (2022). The complete guide to sound healing, pp. 408.
Alessandra Mantovanelli is a Sound Therapist and Integrative Coach, offering energy and somatic healing, mindful eating coaching, and Psych-K facilitation. She founded Waves for Thriving to help you shift from surviving to thriving by cultivating a heart-centered connection and coherence between your mind, body, and soul.
Humming is one of the simplest and most effective ways to boost your health, uplift your mood, and unwind stress. Everybody can hum and enjoy its health benefits, backed by science. Humming every day for just a few minutes can boost your health, stabilize breathing rhythms, and enhance a restorative state where the mind and body can recover and recharge.
What is humming?
Humming is the act of making a buzzing, soft, continuous sound with our lips closed. As a result, air is pushed through the nose while the vocal cords vibrate, but the mouth remains shut. Humming is instinctive, soothing, and organically aligns with your own voice rhythm and tone. As humming naturally increases the length of the exhalation, it enhances the parasympathetic nervous system’s dominance, with a calming effect.[1]
A yogic humming practice, known as Bhramari Pranayama or Bee Breath, has been used since ancient times to calm the mind and body. It basically consists of a deep inhalation followed by sustaining a low-pitch hum during nasal exhalation that mimics a bumblebee’s buzz. Humans can generate a sound spectrally similar to a bumblebee by the sustained vocalization of the nasal consonant /m/, /n/, or /h/.[2]
What happens to your body when you hum?
Humming causes a gentle vibration of the sinuses, throat, cranial and facial cavities, and chest, stimulating airflow and encouraging slower, more conscious exhalations. The paranasal sinuses, small hollow spaces (air pockets) inside the bones around your nose and eyes, produce most of the nitric oxide (NO) in the upper airways. This gas plays a crucial role in maintaining our health, thanks to its antibacterial and antifungal properties, which help keep the airways sterile, increase resistance to infections, and reduce inflammation.[3]
The volume of the sinus cavities and their connectivity via sinus ostia to the nasal cavity make them function as acoustical resonators.[4] The oscillating sound waves produced by humming force the ostium of the paranasal sinus to vibrate and expel nitric oxide (NO) into the nasal cavity.[4, 5] The amount of NO expelled varies with the humming frequency and the size of the ostia, with NO peaks occurring when the humming sound is produced at a narrow range of the voice’s fundamental frequency.[4]
A silent nasal breathing takes between 5 and 30 minutes to exchange all sinus gases, which occurs over a single humming exhalation in just a few seconds, making humming a very effective way for sinus ventilation.[3,5]
The health benefits of humming: Backed by research
A single hum can significantly increase the amount of nitric oxide (NO) released in the nasal cavities, up to 15 times more than during quiet breathing [8]. There is an initial surge of NO, followed by progressively smaller peaks, and NO is washed out after a few consecutive hums, taking about 3 to 5 minutes for its replenishment.[3, 6, 7, 8] Beyond boosting nitric oxide, humming promotes a more natural and efficient breathing pattern. It reinforces nasal breathing, enhances lung capacity, increases tolerance to carbon dioxide, and helps stabilize respiratory rhythms. These combined effects suggest that humming may be a simple yet effective way to support respiratory health.
Four dozen studies have shown that Bhramari Pranayama breathing practice significantly improves sleep quality, pulmonary and cardiovascular health, enhances parasympathetic dominance, attention, and emotional regulation, while reducing stress, anxiety, depression, sympathetic activity, and blood pressure.[1,9, 10, 11, 12, 13] A study conducted with students found increased heart-brain coherence and heart rate variability after a daily 10-minute humming practice for one week, which may enhance emotional regulation, attention, and concentration.[14]
How to hum?
I watched an interview with Stephen Porges, the creator of the Polyvagal Theory, who highlighted that humming is remarkable for producing calming effects that help regulate the vagus nerve. Feeling calm and safe is essential for connection and authentic expression.
Here are three simple steps to hum:
Start with a deep inhale through your nose, followed by a slow nasal exhalation with your lips gently closed, creating a soft buzzing sound, like a bumblebee, or the nasal consonant sound /m/.
Hum at a low frequency, exhaling as slowly and steadily as possible.
Maximum nitric oxide (NO) output occurs during the first exhalation, so the practice is most effective when done in rounds of three to four humming breaths, followed by a short period of quiet, slow nasal breathing.
Hum with me
Enjoy the buzzing bliss! Try humming for a few minutes a day, or whenever you are stressed, and notice what changes for you. Please share your comments and insights!
Alessandra Mantovanelli, Sound Therapy and Integrative Coaching
Alessandra uses a unique integrative approach to help people move from survival to thriving, integrating and harmonizing their body, mind, and soul in a freeing dance. She holds a Master’s in Sound Therapy along with certifications as a Mind-Body Eating Coach, Somatic Trauma Healing and Reiki Practitioner, and Psych-K® facilitator. By combining her knowledge of physics and wave frequencies with biofield and energy balance therapies, she bridges ancient healing techniques with modern science. As the founder of Waves for Thriving, Alessandra is dedicated to helping individuals embrace their healthiest, happiest, and most conscious selves, unlocking their highest potential.
[2] Cardell, L. O. (2002). The paranasal sinuses and a unique role in airway nitric oxide production. American Journal of Respiratory and Critical Care Medicine, 166(2), 174-175.
[3]Menzel, L., Hess, A., Bloch, W., Michel, O., Schuster, K.-D., Gäbler, R., & Urban, W. (2005). Temporal nitric oxide dynamics in the paranasal sinuses during humming. Journal of Applied Physiology, 98(5), 2064-2071.
[9] Kumar, A., & Venkatesh, S. (2021). Effect of short-term practice of Bhramari Pranayama on sleep quality and perceived stress in school students. International Journal of Physiology, 9(1).
Alessandra Mantovanelli is a Sound Therapist and Integrative Coach, offering energy and somatic healing, mindful eating coaching, and Psych-K facilitation. She founded Waves for Thriving to help you shift from surviving to thriving by cultivating a heart-centered connection and coherence between your mind, body, and soul.
Somatic healing occurs when your body is fully acknowledged, felt, and safely allowed to express and release stuck emotions, and complete unfinished stress and trauma responses. By offering safety, support, movement, and compassionate witnessing, you can process unresolved trauma and free both body and mind. With renewed breath, posture, movement, and a sense of being at home in your body, you reconnect with your innate wisdom, unlocking greater vitality, aliveness, and freedom.
What is somatic healing?
Soma means “the living body.” It represents our aliveness and our capacity to experience life through the senses. Somatic healing employs several techniques that help us return to the experience of what is, and attune to being present in our bodies while becoming aware of bodily sensations. As we listen, acknowledge, and safely hold space for the body’s expression, stuck emotions, intrusive images and thoughts, tension, panic, despair, pain, and trauma can be released and resolved.[1] [2] [3] [4]
Our nervous system has many branches that connect the brain and the body, and it regulates our sensations and behaviour. Somatic healing approaches acknowledge this interconnection by drawing on principles such as applied polyvagal theory (the brain and body connection through the vagus nerve and regulation of the autonomic nervous system), neuroplasticity (which states that the brain is continuously changing, learning, and forming new neuronal connections), and interoception (the awareness of what is happening inside our bodies in relation to a given situation).[5] [6]
Somatic healing focuses mainly on the body, working “bottom-up” by addressing bodily sensations to help shift emotional states. Conversely, cognitive approaches work “top-down” by changing thoughts to influence emotions. When a person feels seen, acknowledged, and responded to by a trained somatic educator, it can safely release outdated and limiting patterns.[7]
Somatic techniques and core principles
Somatic healing applies various movement, breathing, body awareness, and vocalization techniques. Some well-known methods include Somatic Experiencing, developed by the pioneer Dr. Peter Levine, which focuses on resolving the symptoms of chronic stress and post-traumatic stress, eye movement desensitization and reprocessing (EMDR) therapy, the Hakomi Method, Emotional Freedom Technique (EFT, tapping), Internal Family Systems (IFS), and others. Somatic healing uses similar core principles across these approaches.
A trauma-sensitive somatic educator invites the client to tune into their felt sense (for example, hot, cold, tingly, sharp, heavy, tight) and cultivate body awareness to uncover nuanced meaning associated with a particular experience,[8] which may still be triggering.
By resourcing, you anchor into safety, and you can start to deepen into the sensation and release the charge. Grounding is one of the basic resources used to calm the nervous system. You learn how to satisfy your own needs and develop boundaries that help you cope with future stressful situations before they trigger you.
Using a technique called titration, the somatic educator invites you to access small amounts of distress at a time, allowing tension to be gradually released by shifting attention between feeling the distress and feeling safe and calm (pendulation) without overwhelming.
Further, awareness slowly deepens by gently amplifying the sensations. As the somatic tension releases, various sensations and reactions may arise, including shaking, trembling, tears, feelings of lightness, and easier breathing. A sequencing reaction is common when the tension moves through different parts of the body before being released.
The body organically moves, gestures, and vocalises as an impulse for liberation. The body tells the story through sensations. For example, someone who feels attacked may spontaneously push away. By bringing attention to mindfully pushing away, a new instinct may emerge to brace in protection. By re-engaging these protective movements, resolution may arise, followed by a newfound sense of calm.
By releasing small pieces that you feel comfortable and safe to handle, you develop resilience and heal. Then, when you are ready, you can integrate this empowered sense of self into daily life.
All somatic practices are invitational. The fact that you can choose to explore different techniques empowers you to develop boundaries, remain in control, and feel safe. The somatic educator stays curious about the client’s experience, being descriptive rather than making interpretations.[9]
What are the benefits of somatic healing?
Somatic healing helps you unveil, read, and express your body wisdom, reaping several wellness benefits.[1] [5] [7] [9] [11]
Helps you feel relaxed, held, and safe.
Helps process past experiences that still trigger you while developing awareness of how they may influence your present perception.
Enhances emotional regulation, by moving the body and using other techniques to express emotions such as anger, sadness, or joy, you become conscious of your feelings and can release and express them.
Completes stress responses that were left unfinished, restoring regulation of the autonomic nervous system and thereby reducing chronic stress, anxiety, pain, and tension.
Teaches you how to tune in to your body’s sensations and understand your body’s wisdom, boosting self-awareness and self-compassion, and building a healthier relationship with yourself and the world.
Increases resilience to cope with life’s challenges with strength and grace.
Repatterns maladaptive coping responses to traumatic experiences, helping build a coherent narrative, for instance, in the treatment of dissociative disorders.
Helps you integrate the left and right brain hemispheres.
Regulates the biodynamics, internal rhythms, and self-healing.
Improves spine mobility and body posture.
A simple somatic breath rhythm awareness practice
Hug your arms across your chest, fingers resting on the sides of your ribcage over your diaphragm. Connect with your breath and notice how your chest expands into your hands. Slow your breathing and observe the changes in your chest. Ask yourself: Can I receive my own touch? What happens when I bring attention to the rhythmic expansion and contraction of the diaphragm? Now breathe slowly as one continuous, gentle movement. What changes?[9]
Alessandra Mantovanelli, Sound Therapy and Integrative Coaching
Alessandra uses a unique integrative approach to help people move from survival to thriving, integrating and harmonizing their body, mind, and soul in a freeing dance. She holds a Master’s in Sound Therapy along with certifications as a Mind-Body Eating Coach, Somatic Trauma Healing and Reiki Practitioner, and Psych-K® facilitator. By combining her knowledge of physics and wave frequencies with biofield and energy balance therapies, she bridges ancient healing techniques with modern science. As the founder of Waves for Thriving, Alessandra is dedicated to helping individuals embrace their healthiest, happiest, and most conscious selves, unlocking their highest potential.
References:
[1] Reuille-Dupont, S. (2021) ‘Applications of somatic psychology: Movement and body experience in the treatment of dissociative disorders’, Body, Movement and Dance in Psychotherapy, 16(2), pp. 105–119. doi:10.1080/17432979.2020.1844295.
[2] Meehan, E. and Carter, B. (2021) ‘Moving with pain: What principles from somatic practices can offer to people living with chronic pain’, Frontiers in Psychology, 11, 620381. doi:10.3389/fpsyg.2020.620381.
[4] Shafir, T.B. (2015) ‘Bridging the trauma–adult attachment connection through somatic movement’, Body, Movement and Dance in Psychotherapy, 10(4), pp. 243–255. doi:10.1080/17432979.2015.1067256.
[5] Haeyen, S. (2024) ‘A theoretical exploration of polyvagal theory in creative arts and psychomotor therapies for emotion regulation in stress and trauma’, Frontiers in Psychology, 15, 1382007. doi:10.3389/fpsyg.2024.1382007.
[6] Chen, W.G., Schloesser, D., Arensdorf, A.M., Simmons, J.M., Cui, C., Valentino, R., Gnadt, J.W., Nielsen, L., St. Hillaire-Clarke, C., Spruance, V., Horowitz, T.S., Vallejo, Y.F. and Langevin, H.M. (2021) ‘The emerging science of interoception: Sensing, integrating, interpreting, and regulating signals within the self’, Trends in Neurosciences, 44(1), pp. 3–16. doi:10.1016/j.tins.2020.11.007.
[7] Homann, K.B. (2010) ‘Embodied concepts of neurobiology in dance/movement therapy practice’, American Journal of Dance Therapy, 32(2), 61–77. doi:10.1007/s10465-010-9099-6.
[8] Núñez-Pacheco, C. and Loke, L. (2022) ‘Focusing for interaction design: An introspective somatic method’, Proceedings of the CHI Conference on Human Factors in Computing Systems (CHI ’22), New Orleans, LA, USA, 29 April–5 May 2022. ACM, New York, NY, USA, 18 pp. doi:10.1145/3491102.3501978.
[9] Mischke-Reeds, M. (2025) Trauma-sensitive movement: 96 somatic techniques to support nervous system regulation and embodied transformation in therapy. PESI Publishing, 229 pp.
[10] Eddy, M. (2009) ‘A brief history of somatic practices and dance: Historical development of the field of somatic education and its relationship to dance’, Journal of Dance and Somatic Practices, 1(1). doi:10.1386/jdsp.1.1.5/1.
[11] Lara, D.K., Hamel, K.A. and Anderson, D.I. (2025) ‘Somatic movement intervention among older adults to improve body awareness and spine mobility: A pilot study’, Journal of Bodywork & Movement Therapies, 42, pp. 319–330. doi:10.1016/j.jbmt.2024.12.025.
This article is published in collaboration with Brainz Magazine’s network of global experts, carefully selected to share real, valuable insights.
Alessandra Mantovanelli is a Sound Therapist and Integrative Coach, offering energy and somatic healing, mindful eating coaching, and Psych-K facilitation. She founded Waves for Thriving to help you shift from surviving to thriving by cultivating a heart-centered connection and coherence between your mind, body, and soul.
One of the greatest gifts we can give ourselves is being aware of our nervous system state and learning to regulate it. Living in ongoing survival mode wastes a lot of energy, negatively affects our health, and makes us prone to disconnection from ourselves, others, and nature. Discover seven ways to regulate your nervous system for calm, connection, and falling in love with life.
What is stress?
Stress is an innate biological response to threats, pressure, pain, and challenges. Any stimulus, known as a stressor, that disrupts our balance, whether internal (fearful thoughts, dysbiosis, or inflammation) or external (toxins, danger, or loud noises), can trigger a stress response. Stress involves a complex interplay between the nervous, hormonal, and immune systems through the activation of the sympathetic-adrenal-medullary (SAM) system, the hypothalamic-pituitary-adrenal (HPA) axis, and the immune response. ₁ This response accelerates our body’s functions, preparing us to ‘fight or flight’. Another common sympathetic-charged state is people-pleasing and appeasing, which often stems from fear, such as the belief, “If I don’t do this, something bad will happen.”
Acute stress should be short-lived. Once the danger has passed, our parasympathetic nervous system acts like a ‘brake,’ slowing down our heartbeat, lowering blood pressure and breathing rate, and promoting relaxation, restoring the body to its balanced state, or homeostasis, without causing lasting harm. A well-regulated stress response is essential for our survival. Our nervous system naturally cycles through activation, mobilization, deactivation, and restoration. Not all stress is harmful; some forms can benefit us. Eustress refers to positive stressors that help replenish our energy, enhance our endurance, improve our circulation, and boost our cognition and motivation. Examples of eustress include taking short cold baths, learning a new skill or hobby, having a baby, starting a new job, or going on vacation.
What causes long-term stress, and how does it affect us over time?
Long term stress can result from unprocessed emotions and ongoing life challenges, such as habitual worrying, anxiety, and fearful thoughts; a deeply dissatisfying job; excessive workload or responsibilities; dysfunctional relationships; financial struggles; chronic illness and pain; self-imposed or societal demands; a chaotic lifestyle; ongoing exposure to toxins, recurring traumas, and systemic inflammation.
When stressors are severe, frequent, or ongoing and overwhelm your coping mechanisms, the body releases stress hormones continuously, sustaining a chronic stress response. Over time, this leads to the resistance stage, where individuals may experience symptoms like poor concentration, irritability, and frustration. If the stress, whether real or perceived, continues, the body eventually enters the exhaustion or burnout stage, resulting in a diminished ability to relax or feel safe, both within oneself and in the world. Prolonged chronic stress increases our susceptibility to various health issues, including heart disease, digestive problems, poor sleep, weakened immunity, and mental health conditions like depression, anxiety, and social withdrawal. Research has also indicated that chronic stress can interfere with energy production, causing mitochondria to enter a defensive, protective state, contributing further to fatigue and reduced resilience.
What nervous system state allows us to fall in love with life?
No matter how deep into dysregulation we have gone, everyone has a home in the ventral vagal, the branch of our parasympathetic nervous system where we feel alive, safe, healthy, sleep well, in homeostasis, connected to self, others, and spirit, curious, flexible, resilient, engaged in the present moment, resourceful, reaching out for social engagement and support, hoping, exploring options, and having compassion for yourself and others. ₁, ₂ With a flexible vagal brake, we can quickly engage and disengage, energize and calm, reflect and respond instead of react, and life feels manageable. ₂ When we are in a ventral vagal-regulated state, our heartbeat is steady, and our breath is deep. We are present in our lives and conversations. We create harmonious relationships by safely co-regulating and co-creating with others.
How do we tap into the ventral vagal to fall in love with life and connect?
Falling in love and relating with others can be incredibly challenging under ongoing stress. All our energy goes to mere survival. The more we educate ourselves about what triggers us and how our stress response works and the more we incorporate resources to support our nervous system, the easier it becomes to navigate life. We conserve energy, feel safer and connected, and become more productive and motivated. Here are seven ways to start unwinding from stress and, over time, build greater resilience, ultimately leading you to the sweet calmness that allows you to fall in love with life. These are suggestions to be used, guided by your body wisdom, when needed.
1. Cultivate and pay attention to ‘glimmers’
Glimmers are micro-moments when we feel joyful, awe, hopeful, connected, and grounded. These micro-moments are precious because they build upon and increase the flexibility of our nervous system. ₂ Countless moments arise throughout the day, offering us the chance to immerse ourselves in calm and present states while enjoying the small pleasures of life. You can create some ‘glimmering’ moments by listening to the birds singing, ocean waves or rain, sighting something beautiful or a photo of someone you love, listening to your favorite music, remembering a fun moment, freeing dance, patting your pets, or talking to a friend or loved one. Glimmers are deeply personal — they are anything that lights you up! Pay attention to glimmers, journal about them, recall them, talk about them.
2. Stimulate the vagus nerve naturally
Gently stimulating our vagus nerve reduces stress and calms us. Our vagus nerve can be stimulated through (i) vocal vibration (humming, singing, laughing, or gargling), (ii) body movement (dance, shaking, rocking, exercise, eye movements), (iii) breath techniques (as inhaling to the count of 5, hold briefly, and exhale to a count of 10), (iv) senses (short cold shower, holding lukewarm water in our mouth sensing it with our tongue, neck and shoulder massage) and (v) spending time in nature. Interlace your fingers and place them behind your head, look to the right without turning your head until you spontaneously yawn or swallow, look straight again, and repeat to the other side.
3. Feel the Earth with your barefoot – grounding
Walking barefoot on soil (or beach) is the simplest way to ground. Grounding, or earthing, stimulates the vagal tone, helps regulate heart rate, reduces stress, pain, and inflammation, speeds up wound healing and cell repair, and improves sleep and blood flow, among other benefits. When you ground, you connect to Mother Earth, release charges from artificial electromagnetic radiation and body free radicals, and absorb the Earth’s ions, which act as potent antioxidants. When our feet touch the ground, the muscles relax, inducing a parasympathetic nervous system state. Walking in nature and green spaces reduces stress hormones (such as cortisol) and sympathetic activation.
4. Feel your emotions, align with your truth and values
Ruminating on unprocessed emotions and living out of alignment with our truth and values creates physical tension and silent stress in the body. Because society labels emotions as ‘good’ or ‘bad,’ we tend to bury feelings like shame, anger, pain, frustration, or sadness.
Be honest and acknowledge your emotions, body sensations, and where you are in life. By asking ourselves curious and loving questions, we connect more deeply with our mind, body, and soul perspectives. Somatic healing provides a safe, resourceful, and supportive way to help us release trapped emotions and tension by tuning into our body’s sensations. Somatic practices rebalance our nervous system and make it easier to manage life challenges. People who suffer deep trauma should seek individualized support through somatic trauma healing.
5. Slow down, nourish yourself, and sleep well
Work and do things at your natural rhythm, allowing yourself to slow down and rest when needed. Our brain can execute one task at a time; multitasking is a myth. Watching the sunrise helps regulate our circadian rhythm and promotes better sleep at night. Eat whole, organic, fresh, locally produced food as much as possible. Invest in a good water filter. Stay away from synthetic fragrances, and avoid toxic cosmetics and household cleaning products. Indulge in pleasurable activities, such as massage, warm baths, immersing yourself in nature and beauty, meditation, physical touch, and exploring new places and activities.
6. Have fun, create and play more
I grew up in a big city neighborhood where we could play volleyball in the street, sit outside to play board games, watch shooting stars, and even block off the street for full-blown parties with food stalls and dancing. We had such a great time! Get up, dance freely, sing, make silly faces, go hiking, play miming games, play ball, engage in heartfelt social gatherings, and share hugs with friends, have fun! Activities like painting, coloring, drawing, writing poems or love letters, creating things by hand, making sculptures in the sand, drawing with tree branches, and gardening can be very relaxing and enjoyable. Engage in these activities for the joy of it, without any agenda. We can entertain ourselves simply using our bodies and imagination without relying on technology.
7. Connect to something greater than you
When we are under extreme stress, our focus narrows, and we become fixated on a problem or conflict and incapable of finding a solution. However, when we broaden our vision and connect to something greater than ourselves, an idea, or help others, our life has more meaning, ease, and flow. Within us lies a higher intelligence that regulates our breathing and heartbeat, replaces billions of cells, and initiates countless neural connections and chemical reactions daily. Our consciousness, resilience, sense of purpose, and capacity to receive loving support expand when we connect to our higher wisdom. This connection calms us and elevates our compassion toward ourselves and others.
Final prayer invitation
Place your hands over your heart.
May all beings connect in love, safety, collaboration, and service. May we expand the fields of calm, connection, and compassion — within ourselves, around us, and across the planet. And so be it.
Alessandra Mantovanelli, Sound Therapy and Integrative Coaching
Alessandra uses a unique integrative approach to help people move from survival to thriving, integrating and harmonizing their body, mind, and soul in a freeing dance. She holds a Master’s in Sound Therapy along with certifications as a Mind-Body Eating Coach, Somatic Trauma Healing and Reiki Practitioner, and Psych-K® facilitator. By combining her knowledge of physics and wave frequencies with biofield and energy balance therapies, she bridges ancient healing techniques with modern science. As the founder of Waves for Thriving, Alessandra is dedicated to helping individuals embrace their healthiest, happiest, and most conscious selves, unlocking their highest potential.
[2] Dana, D (2020) polyvagal exercises for safety and connection. 50 client-centered practices, Norton (Eds), New York, 331p.
[3] Sinatra, ST, Oschman, JL, Chevalier, G, Sinatra, D (2017) Electric Nutrition: The Surprising Health and Healing Benefits of Biological Grounding (Earthing), Alternative therapies, vol. 23(5).
What inspired you to dedicate yourself to facilitating healing, transformation, and empowerment for others?
As a child, I was highly empathic and connected to nature. In my early adulthood, I trained as a scientist, which sharpened my analytical mind but disconnected me from my intuition. As life unfolded, I experienced profound trauma, unforeseen setbacks, and ongoing stressful situations that motivated me to heal and grow. I initially used food as medicine to heal but soon realized that physical healing was only one layer. Despite progress, I continued to struggle with brain fog, fatigue, and anxiety.
When I was initiated into Reiki in 2009, I entered a blissful state, seeing everything and everyone from my “high-heart” perspective, which lasted for a few days. Reiki brought deep relief, but I was still locked in the trauma response. After exploring various holistic practices, it was Sound Therapy that brought me to a state of deeper relaxation that I had never experienced before. As I learned Sound Therapy to become a facilitator, I reconnected with my higher self and inner guidance. I also learned to better regulate my nervous system in stressful and challenging situations through somatic trauma healing techniques and recently became a facilitator of PSYCH-K®, a powerful set of processes used to shift beliefs that limit our full self-actualization.
These transformative experiences inspired me to change careers and focus on facilitating healing and empowerment for others. I founded Waves for Thriving as a safe and elevated container to help people reconnect with their inner wisdom, regain their power, and find joy and purpose. We heal by returning to wholeness and acknowledging the interconnectedness of the body, mind, and spirit. As we integrate and harmonize these different aspects of the self, along with all our life experiences, we elevate our consciousness. Each person is unique and heals in their own way.
What is Biofield Tuning and how does it work?
The biofield is an energy field that exists within and around us, communicating through electromagnetism and subtle energy with the universal field. It holds emotions, thoughts, and the blueprint for how the physical body organizes itself. Everyone has an energy field with a unique energetic signature, reflecting their physical, mental, emotional, and spiritual state. This field can become disorganized and dissonant due to environmental stressors, leading to physical and emotional imbalances. Using tuning forks, I align each of the seven layers of the biofield (or aura), which are connected to the seven main energy centres (or chakras) in the body. When these layers are out of balance, they may shift to one side of the body, drawn toward an affected area.
Specific sound frequencies are then applied to restore balance to the biofield, entraining it back into coherence and bringing the body to its natural resonance. Once the energy field is balanced, self-healing follows. A sound therapy session encompasses biofield tuning and energy centre alignment and balance, freeing and restoring energy flow. Depending on individual needs, it may also involve the release of generational patterns, trauma, trapped emotions, repressed memories, and soul integration. Each sound therapy session is unique and transforms the most pressing dissonance into coherence and harmony.
What are the benefits of Sound healing?
Sound healing has a profound effect on us because, at the atomic level, “we are energy and vibration.” On a cellular level, information is exchanged through electromagnetic and biochemical signals, as well as sonic frequencies. Sound healing offers numerous health benefits because it stimulates the vagus nerve, helping to regulate our autonomic nervous system. The autonomic nervous system, in turn, controls most of the body’s functions, including breathing, digestion, heart rate, blood pressure, and the immune system.
One interesting study found that blood samples immersed in different kinds of music (e.g., gongs, chanting, orchestra, guitar, etc.) produced a higher number of viable red blood cells compared to samples immersed in silence. Sound baths with singing bowls and gongs have been linked to a reduction in tension, anger, fatigue, pain, and depression, as well as an increase in feelings of well-being. Sound therapy also increases alpha, theta, and delta brainwaves—those associated with presence, creativity, calm, and sleep—inducing profound relaxation and accelerating healing. Binaural beats can improve brain conditions such as attention deficit disorder (ADD & ADHD), difficulty resting, sleep issues, trauma responses (PTSD), and help regulate the nervous system.
After a sound bath, people often experience a heightened sense of spiritual connection, calm, ease, and joy. There is ample evidence, both from scientific studies and client testimonials, supporting the benefits of sound therapy with singing bowls and gongs. However, I would like to see more robust scientific research in this field and am particularly interested in conducting research myself.
Can you walk me through one of your Reiki sessions?
Reiki is a universal life force energy, known as “Chi” in China, “Prana” in India, and “Ki” in Japan. Reiki helps the body relax and activates its self-healing abilities. As an attuned practitioner, I apply a light touch for a few minutes on (or a few centimetres above) different parts of the recipient’s body, following a series of traditional hand positions, and may use additional positions to address specific issues.
Most sessions last about one hour, and I typically begin with a head position to help promote mental clarity, awareness, and insight. During the session, most people experience a gentle warmth, calm, and relaxation, along with a sense of energy flowing into their bodies. Reiki is an intelligent energy; it knows where to go and what to do, with intention being key to unlocking healing. The practitioner serves simply as a channel for transmitting this life force through their hands. Scientific studies have shown that Reiki is effective in relieving pain, reducing anxiety, distress, and depression, boosting energy and vitality, and promoting inner harmony and joy.
What can you tell me about your Mind and Body Eating Coaching?
It is a beautiful and transformational process that helps people befriend their bodies and their relationship with food. It explores over twenty different dimensions, including, but not limited to eating rhythm, shifting negative self-talk, self-worth, food quality, macronutrient balance, nourishment, embodiment, relationships, deeper desires, and empowerment.
I integrate movement and somatic healing practices to facilitate clients’ embodiment, along with PSYCH-K® to transform subconscious limiting beliefs. This integrated approach acknowledges each person’s uniqueness in terms of food preferences, beliefs, and behaviours, embracing and celebrating the diversity among us. As a facilitator, I offer tools that help people tap into their innate wisdom and hold space for their alchemical transformation.
