Somatic · Nervous System Regulation
Somatic Release Tracker
Track activation, discharge, and 72-hour integration after somatic work
After somatic work — SE-style discharge, TRE, breathwork, or a strong therapy hour — the nervous system keeps moving for hours or days. This tracker helps you notice what released, what surfaced, and what your system is asking for next without overriding it.
During the practice
What I worked with (memory, sensation, image, theme)
Where I felt activation in my body
What movement, sound, or temperature change happened (shaking, tears, yawning, heat, cold, sigh)
When I paused / titrated — what I came back to
Activation before
nonemost
1
2
3
4
5
6
7
8
9
10
Activation after
nonemost
1
2
3
4
5
6
7
8
9
10
Next 24–72 hours
Release often comes in waves — fatigue, emotion, vivid dreams, sudden ease. None of it is wrong. Track without judging.
Physical aftershocks (fatigue, soreness, energy, appetite, sleep)
Emotional aftershocks (grief, anger, tenderness, openness, irritability)
What helped my system integrate (warmth, water, rest, movement, contact, food)
What I noticed I avoided or pushed away
What my system is asking for next
One sentence. Rest is a valid answer.