The individual Healing Cookbook

[Chart]

I thought it might be interesting to start a thread regarding specific techniques people on the Forum are doing in their healing journey. This is people-oriented, what you are doing on a daily or regular basis in order to heal from  your developmental trauma (Cptsd). I'll follow with a "recipe" of my current healing "program". The presentation format is my own invention, but please describe your experience as you feel is good for you and you think might be of help to others.
Love and support, Chart
 

[Chart]

Chart's healing recipe (morning/daily routine, with detailed notes below):
1) 10 minutes abdominal strengthening
2) 5-10 minutes Cardiac breathing
3) 15 minutes PMR (Progressive Muscle Relaxation)
4) Twice per month EMDR therapy (and frequent binaural EMDR on my own, 40 minutes of binaural sounds, often at bedtime)


1 - Abdominal strengthening: Methode Guillarme https://www.methode-guillarme.com
This is very frustrating for me because the method and link is entirely in French, thus very difficult to access the full potential for English speakers. I need to find the "equivalent" in an English format... will update this post hopefully in the future.
Also, it's hard for me to stress how important this abdominal strengthening has been for me. It has helped my diet through improved digestion, improved intestinal functioning, my hernia, my perineum, and allows me to breath more deeply and efficiently regardless of whether or not I am conscious of it. This takes less than ten minutes per day, and I know it is helping like a background program running at all times, regardless of what state I am in...

2 - Cardiac breathing (also known as Cardiac Coherence) is a technique specifically documented to calm the nervous system, specifically around the heart. There are variations, but it usually consists of a three-second intake breath and a five-second outtake breath.

I use an App on my iPhone created by a French company, but there are lots others out there.
https://play.google.com/store/apps/details?id=com.thermesallevard.respi_relax&gl=FR

Note: I know this is triggering for some people, so please go into deep breathing exercises with awareness and patience. Here's an interesting video I found on the subject:
What to do When You're Triggered by the Breathing in Yoga: A Trauma-Informed Understanding
https://www.youtube.com/watch?v=G0fzGUPdb4A

3 - Progressive Muscle Relaxation has been the most powerful tool I have found for regulating my system and alleviating my anxiety symptoms from Cptsd. Note, I have been practicing this for two years now, on a consistent and daily basis. I do not believe in (nor is there much evidence for) rapid symptom alleviation of life-long stress and anxiety caused by developmental trauma (Cptsd). However, PMR engages a process of activation of the Parasympathetic Nervous System, which for me has been radical in reducing my intense suffering. In two years, I have "reduced" much of my suffering by around 30-40% in general and on average... it's hard to put a number on it, but I'm convinced it's helped me a lot. I have every intention of continuing and am hopeful to increase this relief from my daily anxiety. Irene Lyon speaks to the slow but steady technique of Polyvagal parasympathetic nervous system healing work. This aspect of healing has been critical to my understanding of the healing I'm trying to effectuate and "how long" it's going to take before I start to "get results":
https://www.youtube.com/watch?v=Qxd8hTMUSOY

This is the specific PMR program I use, but there are lots on YouTube:
https://www.youtube.com/watch?v=jqqqZDSojoQ&t=816s

In line with PMR, Parasympathetic nervous system work is a HUGE topic and there is lots of info on the web and youtube. If it's new for you, I highly recommend learning about it. It's Polyvagal Theory, by Stephen Porges. Here's a video I like about the subject, but there is a lot more out there:
Pradip Jamnadas https://www.youtube.com/watch?v=irn3cFHmK-Y

4 -  EMDR. I've done it in the past and have begun a second round, working with a State psychologist who is not particularly trauma informed (or maybe she is, but she doesn't express very much). EMDR work is specifically linking my two hemispheres, right and left brain. This is accompanied by a lot of mourning. I feel ready for it now, at this point of my life, however, it is incredibly overwhelming.