Pendulation: How to Shift Focus To Calm Overwhelm

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There are many roads that can help us go from being stuck to in flow, and one of them is a principle and practice called pendulation. This term was popularized by the founder of Somatic Experiencing, Peter Levine, to describe a way of teaching, and being with, an intense experience in the body, like a painful sensation, and then moving the focus and attention to somewhere that is less painful, as a way to dis-arm the intensity of the painful sensation. The goal is to learn how to move between two opposing states so that the charge in your system can lessen, and the person can experience a little more flow and freedom in their system. Peter once said to us in a class: “Pain is trapped sensation.” From my professional and personal experience, this is true, and this means that in order to lessen and release the pain, we must learn to move our sensations, and more importantly, we need to BE with them and befriend them. Learning how to pendulate between things that feel bad to things that feel less bad, or maybe better or pleasant, is an important somatic skill to practice, especially when we’re easily hijacked by chronic pain and over-thinking, as an example. In this week’s vlog, I dive into this topic and give you some concrete examples of how one might work with this concept of pendulation. ENJOY!
Resources I mention during this video:
► What do you do when you have unresolved trauma - two types of orienting: irenelyon.com/...
►How To Live Longer with Less Sickness. PART 1: Stop Scaring Yourself:
irenelyon.com/...
►The Goldilocks Nature of Cortisol:
irenelyon.com/...
►How to Live Longer with Less Sickness PART 3: 7 Ways To Become Your Own Medicine:
irenelyon.com/...
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Thank you for being here!
1. Leave a comment and let me know how this video impacted you. Feel free to leave a question (my team answers them each week!)
2. To get more nervous system health resources, plus learn more about me and my credentials, plus the many ways you can work with me at the practical level, head to my website: irenelyon.com
3. Follow me on social here:
Instagram: / irenelyon
Facebook: / lyonirene
LinkedIn: / irenelyon
SoundCloud: / irenelyon
4. GOT QUESTIONS? Send an email to: support@irenelyon.com
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Please know that…
The statements on this RU-vid channel or in videos are simply opinion. Content presented or posted on this channel is not a substitute for professional medical advice, diagnosis, or treatment or a professional therapeutic relationship. Content presented or posted is intended to provide general health information for educational purposes only and you should contact the appropriate healthcare professional before relying on any such information.
My website is a wealth of free resources and information on how to start this work, so here it is one more time: irenelyon.com

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6 окт 2024

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Комментарии : 65

@my1creation 4 года назад

You make me feel grateful that I live in the time of the Internet and RU-vid. Thank you so much for your work.

@bethwithers4798 Год назад

The You Tube Healers are saving so many lives. I am so full of gratitude for your work! Thank you.

@kathleenwharton2139 4 года назад

I took a Benzo for years. I withdrew from that and now I am trying to do what you say..learning to calm yourself. This is really a challenge for me..a person who is afraid of so many things. I relate to this totally.

@sadiesjourney 3 года назад

Irene, I want to take the time to thank you for all you do. You are sincerely changing my life. I started your 21 Day Tune Up but am really taking my time with it so that can soak on every benefit possible. Am reading every article, Video but titrating at the same time. Starting to notice small shifts and ah ha moments. Thank you from the bottom of my heart ❤️

@erstwhile3793 Год назад

Finally was able to watch this. Just the title has been overwhelming up to now. I don’t understand how that works, exactly, but am familiar with it after 8 mos of SBSM. Thank you for posting this info, Irene. Another piece in the healing puzzle for me. Couldn’t quite stay with the video all the way through, yet, but I’ll be back to reabsorb what I’ve got so far, and maybe pick up a little more of it. Your work is literally a life saver for me.

@SavannahE1972 2 года назад

Clear explanation on how pendulation works. My therapist taught me this 'tool' and it's helpful to hear you explain it as well: repetition helps me to integrate it more and more. Thank you! 🙏🏼 Love, Savannah The Netherlands

@simoneprager6677 4 года назад

I feel reminded of me as a child shifting my attention from too much ( at school, at home..) to anything beautiful or more beautiful outside or even in my imagination. Maybe that´s pendulation, and I see it in children everywhere, but of course they are not consciously doing this. Now i am aware and will use it, even have used it some minutes ago, when a zoom meeting didn´t work and I was aware of my felt overwhelm. So thank you for sharing this practical tool. With gratitude, Simone

@teamlyon3109 4 года назад

Hey Simone, Nicole here from Team Lyon. That's a great observation! What you see the children doing is pendulation! We organically do it - when we are regulated and not all caught up in that "go go", need to survive and push through way of being. What they're also doing is something called orienting. Irene has a few videos on this - (here's one to start - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Tttzp6Oc3R4.html) plus a little guided exploration around this - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-RoPOmAb108w.html Enjoy exploring!

@rosarioesteban4792 Год назад

Hi Irene! I'm Rosie 🤗 I just discovered your RU-vid channel, and I really really like it! You've made me realize that there's so much more to learn about our nervous system! I'm excited to learn more! I would love to share your videos with my friends and family, I think they're informative but also really helpful. It'd be an amazing experience to do Spanish subtitles for your content so they can watch it and your channel can grow even more! If that's something you'd be interested in, please let me know! Love from Argentina

@fabianevers136 4 года назад

Thank you for the important work you and your team are doing, Irene! Greetings from Germany

@willow6726 4 года назад

What advice would you give for someone whose sympathetic and parasympathetic nervous system is kicked in at the same time? This has been my experience for over 12 years now. The fight, flight, and freeze are all activated. I feel literally paralyzed, unable to move, with extreme muscle weakness while in an extreme mental state of terror and I need to escape or run, or hide. I've been trauma therapy for over a year, but haven't been able to continue treatment lately due to a change in my healthcare coverage. My whole life is affected with this every single day. I'm nearly bedridden. Thank you for all you do! Your videos are so helpful!

@kathleenwharton2139 4 года назад

Tammy Justice I understand. I am experiencing the same. I took a benzo for many years and am trying now to do what Irene is talking about now. This is a challenge..because I am afraid of so many things.

@modarXmodar 2 года назад

Very good. Thank you for this video.

@laurarasines 4 года назад

Thanks for all this great information Irene. Greetings from Spain!.

@antjemuller7051 4 года назад

Dear Irene, I already knew this exercise but didn't get into it. With all the options you presented I got into it and am very pleased 🙏🏾♥️

@SophiaMuse 2 года назад

You are saving my life

@meerunagpal7003 3 года назад

Thank you for this very helpful video talk 😇🧡

@ErifilyNikola 4 года назад

I read "pandiculation" at first. Very informative! Thank you!

@feyzacelik723 6 месяцев назад

The issue is I don’t feel grounded when I notice external things. I start going into analytical mode.

@katjabaghai-ravary9783 3 года назад

Thank you so much for explaining this so well. I really understand it now and can use it for my essay.

@genemcn3579 Год назад

Hey, I just started my first SE training this month!

@kingtahaa1125 3 года назад

Very nice Thankyou Irene

@kristin1533 3 года назад

Helpful video. Thanks.

@samanthasmyth5390 4 года назад

Thank you for this video. How do you stop being hyper vigilant over panic attacks and when the next one may happen? Or just being hyper vigilant about anxiety in general. Anxiety causes a lot of nausea, fast heart beat, fatigue, etc. Not a fan of feeling like I’m out of control.

@teamlyon3109 4 года назад

Hi Samantha, Nicole here from Team Lyon. Not being a fan of feeling like you're out of control is totally understandable, especially when we have trauma. I'm glad you've found your way to Irene's work. Healing trauma at a nervous system level is key to help with your system shifting into the panic attacks and anxiety. This will also change the hyper vigilance. If you haven't already, I suggest checking out some of Irene's free resources. - irenelyon.com/free-resources/ Some of the tools in the 7 Steps to De-Stress might be helpful tools to explore both in situations when your'e feeling less anxious and times when you can feel your system shift into the first signs of that panic attack coming on. I would also suggest checking out this video - What is an Anxiety/Panic Attack. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-S2hT3Qp62mE.html Wishing you insight as you explore. ✨

@TamarChante 4 года назад

Thank you!

@hew195050 2 года назад

Thank YOU for being here!!!!

@kathleenwharton2139 4 года назад

Eckhart Tolle explains how to live in the Present..which I think would supplement what you are saying very well. Buddhists call this the “Monkey Mind.” The mind who’s thoughts have gone wild.

@kaitlynmiller4376 Год назад

Is it important to only focus on one small area at a time? For example if you have pain all over body, should you just focus on one spot and pendulate from there? I know titration is key so focusing on the all over pain seems like a lot. Just not sure! I’ll also notice say the spine, then pendulate from there and feel a hightening in other places like discomfort in my foot or burning in my ear. How to manage that when multiple things keep popping up during the practice

@IreneLyon Год назад

Kaitlyn Miller, Jen here from Team Lyon. It can be helpful to focus on a small area at times, and the example you gave can for sure be one of those times. You can also pendulate to things outside the body, and in particular to things that feel pleasant, resourcing or nourishing. This can be a way to help grow capacity. I'll link to a video of Irene's about Titration in case you haven't see it yet. Titration Explained: Never Rush Trauma Healing - irenelyon.com/2020/04/26/titration-explained-never-rush-trauma-healing/

@victoria9663 Год назад

Hi Irene, how can I apply your methods to a specific phobia I've dealt with since childhood? Worrying and engaging in OCD behaviors has become so ingrained in me, I don't know how to break out of it. Your methods are helping, but since my problem involves lots of traumatic events over the years (all of the times my phobia has gotten so bad that I've frozen or dissociated) I don't know where to begin. Thank you!

@IreneLyon Год назад

Victoria, Jen here from Team Lyon. It's great to hear that what you're learning from Irene is healing! In that case, keep doing what's working. Phobias and OCD are symptoms of nervous system dysregulation and stored survival stress (as you may know). We work with this in the same ways as you're learning - we take steps to grow nervous system regulation and work with underlying responses. Healing in this way works, and it does take time. OCD in particular can often take a good deal of time and practice before it shifts. As you're practicing, it may help to look out for even the subtlest of shifts and changes - more awareness, a slight change in the nature, frequency or volume of thoughts, more ability to orient when they happen, etc. If you're part of Irene's 21 Day Course or SmartBody SmartMind program, you might ask this question there so we can point you to specific resources. If you're not already a member, you might check out Irene's upcoming Essentials Course. She'll be teaching the Essentials of Nervous System Health and Healing over 5 days in early Feb. I'll share a link to that and to one of Irene's free resources that you might check out if you're not already familiar with it. The Essentials for Nervous System Health and Healing - irenelyon.com/essentials/ 4 Simple Steps to Calm Overwhelm - irenelyon.com/4-steps-to-calm-overwhelm/

@victoria9663 Год назад

@@IreneLyon thank you so much for your response and for the links! I will continue learning.

@casperinsight3524 4 года назад

EFT tapping is effective too 👍 same idea

@brentbaity7536 2 года назад

Pausing for a second at 3:37. Question when I began to realize how much tension I carry around from 60 years of buildup, I'm finding it helpful to sit up I a chair. I practice allowing myself to do this very gently but I don't turn back. After a time I'm doing what I call mattress yoga.I'm sitting on the bed passing time. Why not. So I allow my body, my system if you will to release.

@IreneLyon 2 года назад

HI Brent Baity, Jen here from Team Lyon. Interesting discovery here! You mentioned a question, but I didn't see one. Did you have a question for us?

@ImpulsoCreativo9322 3 года назад

Is this what you would do when you get palpitations too? Or is that different?

@teamlyon3109 3 года назад

Hi Andrea, Seth here from Team Lyon. Heart palpitations can have a few different causes, that may or may not necessarily be related to unresolved trauma and nervous system dysregulation, but it sure couldn't hurt! :)

@ba1354 2 года назад

I get really sleepy in this freeze state . I just want to sleep

@IreneLyon 2 года назад

b a, Jen here from Team Lyon.This is quite common - the freeze state/conservation physiology often makes us feel sleepy.

@rachd4794 Год назад

Is pendulation necessary? What is the difference between pendulating and merely focusing on body sensations while remaining neutral?

@IreneLyon Год назад

Rach D, Jen here from Team Lyon. We do find that pendulation and titration are important practices in growing nervous system regulation and healing trauma. Pendulating involves shifting awareness from one experience to another. This can be practiced in a clear, obvious way, and it can also be very subtle. In a sense, there may be a subtle pendulation happening when one remains neutral and focuses on bodily sensations. To give you another example of where pendulation can be key, in this work growing awareness of the external as well as the internal is important. I may notice a tightness in my solar plexus, and as I notice this tightness internally, I may practice pendulating to the external by shifting my attention to the way the breeze moves the leaves in the tree outside the window.

@another1bitesthedust1234 3 года назад

How often should this be practiced?

@Ishu759 2 года назад

Hi Irene, is there ever a point where someone won’t have to pendulate anymore? Also have you made videos on possible cognitive impacts of trauma? Thank you so much :)

@IreneLyon 2 года назад

Hi Ishu759, Jen here from Team Lyon. As we continue to engage with this work and regulation and capacity grow, our relationship to pendulation may shift and change. Some experiences that we may need to initially pendulate may just move through as regulation grows, in some cases we may organically pendulate, and new layers may emerge in time where it could be helpful to consciously pendulate. As for the cognitive impacts of trauma, I'll link to a few related resources and if you have something specific in mind, please ask. How Toxic Shame Creates the Fallout We call Depression - irenelyon.com/2017/09/14/toxic-shame-creates-fallout-call-depression/ What Causes Dissociation and What It Takes to Heal - irenelyon.com/2020/08/03/what-causes-dissociation-and-what-it-takes-to-heal/ Mental Health & Illness Explained - irenelyon.com/2019/07/25/mental-health-and-illness-explained/

@clairestickley7554 6 месяцев назад

I have a question - I have quite an aggressive upstairs neighbour who likes to shout and swear and is very reactive to any little sound that I make downstairs (ceiling is just plasterboard) and I've done the usual thing like complaining to my landlord about them and looking into getting moved, but I've noticed that it's when I'm feeling overwhelmed with other stuff that I get particularly triggered by this person upstairs raising their voice a lot. This happened earlier this week - someone I know was really sick and it had been really stressful for a few weeks and I did think later that maybe I should have oriented in the moment when I felt really triggered by them shouting upstairs. Would this be a suitable use of orienting?

@IreneLyon 6 месяцев назад

Hello, Sophia from Team Lyon here. I'm sorry to hear about the issue with your neighbor and thank you for your share. While we cannot offer consultation in this comment section, the practice of orienting is a great way to connect with the environment and oneself. Regarding getting triggered with an aggressive neighbor and other irritating sounds, it may be helpful to learn more about the vagus nerve and how the middle ear specifically gets affected in such situations. Here is Irene talking about Polyvagal Theory ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ovTtZwE_D7g.html I hope this helps. Please feel free to reach out to our support inbox for any further questions.

@agniem9698 4 года назад

Thank you for the video. Is pedulation the same as distraction? Does it require some level of awareness in the process?

@sgurule1437 4 года назад

Agnie M It is an intentional shift of focus between two different things.

@agniem9698 4 года назад

@@sgurule1437 Thank you

@sgurule1437 4 года назад

Agnie M yes! I find it to be very helpful.

@somiatraumatherapist 3 года назад

Hi. Just a quick question. Is pendulation the opposite of what we do in EMDR? In EMDR when we help patients to process trauma we ask them to stay with the bodily feeling (rather then move away from it) whilst tapping/eye movements. Would pendulation be something useful to give patients to do at home?

@teamlyon3109 3 года назад

HI thepsychotherapist, Jen here from Team Lyon. My understanding is that EMDR is evolving and people are practicing it and adapting this approach in different ways, including some adaptions for working with early/developmental trauma. That said, it would depend on how it is practiced. I'm not an expert in EMDR, and have experienced some practitioners inviting pendulation between a traumatic memory and one of a safe space or figure. In SE, the concepts of pendulation and titration are foundational and can be applied in multiple ways including in how some clients work on their own outside of sessions. Irene teaches them in the course and program that she teaches. In short, for many people it might be useful to practice at home and as every one has a unique nervous system, history, etc. it would depend on the client and the circumstances.

@dromdart3563 2 года назад

👋 I've started use this technique yesterday and today popped up a HUGE amount of arousal energy in form of old reactions and compulsive thoughts. I also use other techniques but today I almost use only this one bc it's helpful. Is this kinda ok? That this amount of energy have popped up so intensely?

@IreneLyon 2 года назад

Hi Drom Dart, Jen here from Team Lyon. Pendulation goes hand in hand with a concept known in this work as "titration". Titration involves exploring small amounts of something at a time. Based on what you describe, you might consider exploring this concept. I'll link to a related video and to two free resources of Irene's that might be helpful. Titration Explained: Never Rush Trauma Healing - irenelyon.com/2020/04/26/titration-explained-never-rush-trauma-healing/ 4 Simple Steps to Calm Overwhelm - irenelyon.com/4-steps-to-calm-overwhelm/ DIY: Ancient Anxiety Medicine - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-0ICsbXUCKmM.html&lc=UgzKvm65Pqe9xARznlN4AaABAg

@dromdart3563 2 года назад

@@IreneLyon eah I've knew some of these materials and techniques but it seams that I might unfreezed recently. Though I haven't knew about the 4 steps thank you. 😳 I also have some "waves" of warm energy in some parts of my body. They go through for example my shoulder and then go away. Does it mean that this is old energy that had stacked in my body?

@IreneLyon 2 года назад

@@dromdart3563 - Seth here with Team Lyon. It very well could be! Feeling waves of heat moving through the body is a very common experience when old, stuck sympathetic activation moves through the system and releases.

@dromdart3563 2 года назад

@@IreneLyon thanks 😊

@JOHN_WICK_101 6 месяцев назад

Doesn’t work

@threeprinciples7941 4 года назад

Very helpful, thank you. I wonder how it would be if you were able to present a little slower? The fast pace of your speech can be a bit out of sync with your message, to my ears!

@teamlyon3109 4 года назад

Hi! On all RU-vid videos if you click on the "settings" dial (bottom right of the videos) you can change the playback speed! Hopefully slowing the videos down allow for a bit better syncing :) Nicole - Team Lyon

@elysia4982 4 года назад

Interesting. I found that speeding it up helped me focus better. When it's slower it's harder to focus because I can think about other things more easily

@casperinsight3524 4 года назад

Pinch yourself and your focus will shift from whatever body pain your experiencing, works temporarily 😉 but it works

@bowbelle100 3 года назад

if your thinking brain has switched off whilst you are having these traumatic moments how can you find the switch to reactivate it again so that you regain control? For me it is an internal battle between the Neo Cortex and the Reptilian/Mammalian/ Primate old parts of the brain! I believe that we have to exercise our brain to grow stronger!