From Surviving to Thriving Online Course

Join Eleanor Bramwell, trauma specialist, for an  ONLINE Thriving & Resiliency Program. Each session will offer clinically proven tools to support you.

BodyWise runs programs for trauma survivors, and we will utilize the same tools that guide a trauma survivor from crisis to stability to usher you towards THRIVING….. even with the profound challenge and change of these times. These tools are needed now, more than ever.

Our online course will provide well researched practices that:

    • Rewire the brain
    • Retrain how the nervous system responds (think fight/ flight vs rest/digest) 
    • Support the body in producing serotonin and other hormones that make you feel happier. 

Week 1

Orientation and the Breath

Our first class will open with an orientation to the technology platform. 

From there, we will begin to explore the breath. This body based intervention is proven to:

    • increase Heart Rate Variability/HRV (which is a marker of resiliency)
    • create change in key areas of the brain
    • Impact genetic expression 

The anatomy section will provide a *very accessible* understanding of how the breath does all this!

Additionally, the breath is the most direct pathway to the ANS (Autonomic Nervous System) and an incredible tool for nervous system regulation. Every time you inhale it is sympathetic (fight/flight) and every time you exhale it is parasympathetic (rest/digest). We will learn how breath practices promote nervous system regulation.

Week 2

Resilience and Neuro-plasticity

Here we will employ evidence-based practices to increase happiness, resilience, presence, contentment and inner peace by rewiring the brain. 

For those of you who experience depression, feeling shut down, numbness AND for those of you who are experiencing anxiety, agitation, hypervigilance: these practices are proven to rewire neural networks in the brain.

We are excited to explain how it all works.

Week 3

Mindfulness and Interoception

  • This week we will introduce simple mindfulness and interoceptive practices that are proven to promote well-being and rewire the brain.

    Interoception means feeling, or experiencing, the sensations inside our bodies (like the bladder being full, or the temperature, or the fabric of your clothing).

    Harvard neuroscientist, Sara Lazar, has researched how these practices decrease the size of the amygdala (an area in the brain associated with fear and anxiety), and, J.D. Creswell has published research demonstrating how mindfulness not only decreases stress, but also improves chronic pain, and depression relapse!

Week 4

Polyvagal Theory

  • This week we will teach the body how to go into activation and then return to baseline. It’s important to be able to mobilize (sympathetic/fight/flight) to avoid a car accident, but we don’t want to get stuck in that mobilized state! It is also important for the system to be able to down regulate and rest, but we don’t want to get stuck there and feel depressed or collapsed. 


    Our anatomy section will offer an attainable introduction to the ANS (Autonomic Nervous System), and straightforward practices to self regulate.

Week 5

Review and Goal Setting

  • Our material is cumulative and each week builds on the previous week’s content. This week is an opportunity to ensure that we understand each concept! We will also discuss how to set goals, so we are more likely to achieve them.

Week 6

Nutrition, GBA (Gut-Brain Axis) and Chemical Input

  • Over 90% of serotonin is produced in the belly, which means that having a healthy gut greatly improves our overall sense of well-being.  Having a healthy gut also impacts our nervous system, brain, and how we respond to stress.  

  • In the United States, 74 billion pounds of chemicals are manufactured or imported EVERY DAY. That equals 250 pounds of chemicals per person, per day. 

  • In this week’s lecture, we will learn how to balance gut health and how to reduce chemical input from our environment.

Week 7

Posture, Exercise and Heart Rate Variability (HRV)

  • Simply changing your posture can impact certain hormones by up to 25%…in just two minutes! Exercise has been proven to increase health outcomes across a lifetime and is more effective than antidepressants. Heart Rate Variability is a marker of resiliency. 
  • This week we will learn exercises to increase HRV, improve posture and how exercise can make a big difference in your life.

Week 8

Rest & Sleep

Although rest is undervalued in our society, research is consistently demonstrating how impactful it is for productivity, creativity and well-being. In fact, many large companies are moving to 4 day work weeks. 

In this lecture, we will understand how rest teaches the body how to down-regulate and therefore means we are better able to down-regulate in daily life. We will also explore the benefit of sleep and learn tips to boost our sleep hygiene. 

Week 9


Healthy Connections

We are social creatures biologically. As we evolved, feeling connected to a tribe increased our chances of survival.

This week we will explore what happens in our nervous system when we experience social engagement. 



Our next Surviving to Thriving course 2020 dates will be announced soon!   If you have any questions, please reach out to