Somatic Tracking 2 for PPPD, Chronic Dizziness & Pain

Somatic tracking is an exercise to help you change your brain and body's neural and chemical responses to your dizziness symptoms (spinning, rocking, heaviness, nausea, floatiness, etc.)
This 20-minute version of the exercise will teach your brain to respond to the unpleasant sensations you feel without alarm. This creates new neural pathways and connections in your brain (neuroplasticity) that will help you reduce your symptoms. This exercises goes into more depth than the 10-minute version in terms of working with the reactions you're having to your symptoms.
The goal of the exercise is not to get rid of the dizziness or related symptoms. The goal of the exercise is to teach your brain that it is safe and in no danger. It doesn't matter whether the dizziness changes, or gets better or worse while you are tracking it.
You can find a 10-minute version of somatic tracking here: • Somatic Tracking for P...
More about me and my work: thesteadycoach...
Free Healing Chronic Dizziness course: thesteadycoach... DISCLAIMER: Please note that Yonit Arthur, The Steady Coach and any of our other guests are not acting as an audiologist nor offering audiology or medical services services or advice on any public videos or on any other content. This channel provides wellness education and personal opinion only, and are not meant to be a substitute for medical or mental health instruction or intervention. Use any tools discussed at your own risk.

[@LisaPelaprat]

Heartfelt thanks for these videos, which have become part of my daily routine. I've had years of neck pain (whiplash, cervical hernia). My tinnitus has gradually increased too. 6 years ago my son was severly burned in a fire and my stress reached an all time high. during his 9 months' hospitalization. He survived but will never look the same. So dizziness and anxiety have become my daily lot. Btw Im 73 and ha've had VRT brain scan etc.. and I do a weekly yoga class. I will persevere!

[@dianelewis9458]

I have been doing this weekly since I joined your wonderful coaching program last week. I am currently care givng my terminally ill husband, and my symptoms have been up and down, but each time I meditate I have a tiny little improvement. I know that I am laying down new neural circuits, and eventually my symptoms will ease. Just knowing this, drops my fear level. Once again a huge thank you.

[@demeimunar6373]

Thank you Dr. Yo! Since I've tried this for over a week i see some improvements with my dizziness. I have been suffering from PPPD for 11 years i almost gave up and accepted my fate that i will live like this for life. You are God's answer to my prayers. Can't thank you enough.

[@TheSteadyCoach]

I am so glad that I was able to help, Demei! You got this!

[@carolinekelly8481]

Yes me too I found this lady a while back & she is excellent and sometimes my symptoms return especially if overwhelmed & here I am ready to relax and heal

[@karenoun8156]

May I ask how many times do u do this tracking? Thank you.

[@cindybrown1356]

I was somewhat reluctant to try this, but felt compelled to do so. Thankfully I have been following Dan, on his channel, pain free you… I had the pleasure of watching the video you did with him a few weeks ago. Thank you sincerely for the work that you do Dr. Y! This is the first time I have tried anything like this, in the middle of it when I accepted my sensations of lightheadedness, connected with my digestive system… tears began to roll down my face with the acknowledgment that all my brain is doing is trying to help me, I told her it was OK, and I appreciate the help, I simply don’t need these unpleasant sensations anymore, and the chronic fatigue that goes along with them. I’m going to do this again, thank you sincerely!

[@TheSteadyCoach]

Amazing to hear this, Cindy! I am so glad you gave it a try. It truly does help. I use this method on my own neuroplastic symptoms when they come up and SO many of my clients have found it helpful. This was really beautiful to read. Thank you.

[@cindybrown1356]

@@TheSteadyCoach ❤️❤️❤️

[@johnyrockstar007]

Who diagnosed it as my doctlrs are not able to diagnose in Aus

[@avamihalik7531]

Great! First time doing this one, it works just as good as the other! Funny when we are working with the brain in this way, it reminds me of what Eckhart Tolle says about the ego (I think he means the limbic brain) he says "It's like the Chief of police look for the criminal when the criminal IS the chief of police! xo Ava

[@TheSteadyCoach]

Too funny! So glad you found it helpful, Ava.

[@lennondanielsband]

“What you practice grows stronger “ ♥️🙏🏻

[@BlessedKarma10]

Came back to this after a pause, and noticed an incredible difference. This time I kept falling asleep with your voice waking me at times. I would never have fallen asleep a year ago or even 16 months ago when I first found your channel. Made me realise that I really am making progress, albeit slow and steady. Thanks Dr Yo. X

[@Charcharss]

I’ve been doing this regularly for my dizzy attacks and anxiety attacks it’s helping thank you xxx

[@TheSteadyCoach]

Fantastic, Charlotte!

[@Charcharss]

I did this when I had a bit of pressure and tension in my head. Not a fully on fainty feeling / dizzy attack which is what I often get. I thought I would try this I nearly fell asleep I was so relaxed thank you. I did have fear and panic as a response to focusing on the sensations but then it subsided as the video went on. Thank you for all you do!❤

[@sandramedina9482]

Made me anxious. I’ve lost my ability to be patient and calm. Always in F/F sympathetic activation. I’ll try again tomorrow. 😞💙

[@crystalH30]

I can relate

[@BlessedKarma10]

When you are in this state it is very hard. I was a train wreck to begin with but once my nervous system started to calm, I could use this technique.

[@kittwilliams1974]

Thank you, Dr Yo! I was doing your last somatic tracking video yesterday for an acute random pain and by the time it was over, the pain had subsided. I do it every time my symptoms are bad and it’s like magic. How focusing on a pain makes it go away is beyond me. I was thinking yesterday that I hope you do another Somatic tracking video for pain because it really works! And then here it is. ❤

[@TheSteadyCoach]

This is great, Kitt! I am so glad that this is working for you!

[@willslingwood]

Amazing… because… there’s where the sensations of dizziness show up in the day to day (for me it’s the legs/feet)… but there’s also something else… at one point, my wrist just flexed… like it was flicking something down… totally automatic, I actually got a fright! Had to stop the video for a few seconds but it’s okay. Omg it’s okay 😭🙏 like the nerve issues that are causing the dizziness just found an exit point in a totally different part of the system. Thank you, I’ll be back for more.

[@sammiller2617]

Still the best somatic tracking I have come across! Thanks Yonit ❤️

[@TheSteadyCoach]

Aww, you're very welcome, Sam!

[@sammiller2617]

This is such an important part of my day! I’ve shared it with a number of friends it’s so good! Xx

[@TheSteadyCoach]

Fabulous, Sam, I'm so happy to be part of your day every day... even if just my recorded voice!

[@sammiller2617]

@@TheSteadyCoach it’s lovely to hear your dulcette tones! And makes me feel a bit less isolated in my experiencing the symptoms. Xxx

[@audreydesierto9100]

I tried to this and after focusing i feel ,fear,anxiety and tigthness around my head that was causing me to have panick attacks...thank you i will continue to do this until i beat this pain ❤

[@TheSteadyCoach]

You can do this!!

[@deedouglas636]

I do this meditation twice a day. It has really helped me with my fear reaction towards vertigo!

[@AJ88874]

This works so good even for non dizziness related anxiety symptoms like Globus(lump in throat) feeling. As you accept and allow the knot feeling in the throat to be, it goes away. As opposed to worrying about it or trying to “fix” it and it just keeps getting more constricted and tight. Thank you for this awesome video Dr. Yonit.😊

[@TheSteadyCoach]

Amazing to hear!! And yes this method works for pretty much any symptom!

[@sammiller2617]

This is marvellous! Really works for me. Thanks Yonit for this resource ❤

[@TheSteadyCoach]

Glad you enjoyed it, Sam!

[@ozzyalejo]

I'm practicing this twice a day. I helps me feel more relaxed and reduces the intensity of the symptoms. I'm also working on reducing my exposure to toxic social media and replacing it with things I enjoy. I feel like I have a solid set of tools in aiding my recovery, thanks to your channel.

[@TheSteadyCoach]

You’ve got this 💪❤️

[@BlessedKarma10]

I come back to this a lot and it definitely works to reduce my symptoms

[@TheSteadyCoach]

I am so glad!

[@josiahbrown3453]

These are my favorites. I listen to them on flights to help me relax.

[@TheSteadyCoach]

I'm so glad that these help you, Josiah!

[@millionairegirl6830]

Thank you so much for your immense help Dr Yo

[@TheSteadyCoach]

My privilege!

[@sueryan8320]

Feel this Is helping More than optokinetic 💪🙏

[@amberevans89]

Amazing exercise! Helps so much, Thank you! ❤️

[@TheSteadyCoach]

You're very welcome, Amber!

[@sammiller2617]

I’m just loving this and doing it everyday. Thank you!❤

[@TheSteadyCoach]

That's great, Sam! You're very welcome!

[@jessicaamber6623]

Wonderful, as always!

[@TheSteadyCoach]

Thank you, Jessica! ❤

[@RED-hx5nr]

Thank you for this wonderful video. If I'm watching this and my mind wanders and I can't listen to the instructions, should I listen to the next instruction without rewinding? Can I open my eyes and rewind the video?

[@d.s2352]

Thank you with gratitude x

[@TheSteadyCoach]

You are so welcome.

[@dawnbrand3969]

Every time I relax and listen I fall asleep! Will it still help?

[@jenniferpullen559]

I just tried this and it gave me some relief. My eye started to water on the side that the head pressure and pain is on. It was a moment of relief. How often should we do this? I hope I can stop resisting the sensations as I keep practicing

[@TheSteadyCoach]

I typically recommend once or twice a day.

[@jamiegraham4699]

Thank you so much for this! Out of curiosity, is it normal for fatigue and dizziness to increase when you first begin? I've been in stress response for so long I'm not sure if that's normal. I'm being gentle with these exercises, but I also want to make sure I'm not overwhelming my system. Thank you so much!

[@BrendaJarrell-w3b]

I really like the calm feeling this brings, but I keep falling asleep! I started out lying down, so I’ve moved to sitting. I’ve tried keeping my eyes open, but before I realize it, I’m asleep!! Any suggestions?

[@TheSteadyCoach]

This can happen. Have you tried the somatic walking tracks? kzbin.info/www/bejne/oZ2XipyYe7Nlrq8si=AveFjdIcI8W6h0yC and kzbin.info/www/bejne/paawqYOYnrecr68si=AQ-_mYXlukX_kFa6

[@nataliakowalska1988]

Thank you so much for this ♥

[@TheSteadyCoach]

You're very welcome, Natalia!

[@brookesaunders4886]

Hi Dr Yonit! Do you recommend doing the somatic tracking exercises directly after vestibular rehab exercises or do you recommend spreading these two therapies out?

[@TheSteadyCoach]

Great question, Brooke. No need to spread them out, do what works for you, but limit the amount of time you spend each day on dizziness specific activities!

[@HelenaDouglas-s8x]

Wow I’ve just tried this for the first time after using the 10min session for a number of weeks. I’m also coming off my medication after two years so it’s really helped me focus on what’s going on inside 🙏 thank you dr yonit for giving me the hope and belief that I can get better 💕

[@TheSteadyCoach]

You're welcome! I am so glad this is helping you on your journey!

[@roddog4386]

I get extreme fullness in my left ear oversensitive nervpis system

[@TheSteadyCoach]

Can be!

[@ariannefew]

I tried listening to this and I fell asleep 😂

[@monaa1979]

I have been a fan of Dr Arthur from Insight. So glad I found you here. So… I saw a reel about Tilt training for POTS and thought to try it (I do sometimes get dizzy or get heaviness in head when getting up after sitting down on a really low cushion or such). And not even 30 seconds into it and I felt I had triggered my dizziness! My first thought was to find Dr Yonit! SOS! This exercise of yours has made me feel better in the past and I am hoping it will do so again. 1 q- since its effect is cumulative, when we practice in times of “no apparent symptom”, what do we focus on if there’s no sensation at that time?

[@TheSteadyCoach]

Welcome to my YT channel!!! I love asking people to focus on anxiety, tension, fears or even aches and pains if no dizziness is present.

[@monaa1979]

@@TheSteadyCoach thank you dr. But how often should this exercise be repeated for it to start making a difference?

[@miilii7509]

This was so helpful thank you but I have a question I have had pppd for the past year and the doctors always tell me "there is not enough research". Is there a way we can bring awareness to chronic dizziness so that they do research. I was thinking of contacting ENT research doctors in Harvard or try to talk to someone. I am so tired of this evil condition and I know there are thousands of people who are going through the same thing I am going through.

[@TheSteadyCoach]

I am working on a research project on PPPD with a major medical center right now. Also, check out ppdassociation.org it is focused on chronic pain but their research is 100% relevant to other neuroplastic conditions like PPPD and they have a bibliography of 200+ research studies

[@carolesmith2675]

Hi great video.. how ofen should this be practiced daily.

[@TheSteadyCoach]

I recommend once or twice a day typically.

[@carolesmith2675]

Thank you

[@markwhiting9470]

Should I be doing this if I have a brain tumour / acoustic neuroma?

[@HorrorGirlNat]

I was starting to relax but suddenly shocked myself and I had to take a deep breath and panicked.

[@TheSteadyCoach]

I’m sorry that happened. I hope you can give it another try.

[@janinestreeter2477]

I heard you mention elsewhere about planter fasciitus also being caused by a malfunctioning brain Dr Yo? I have had it 8 months but i have to walk 7 to 10,000 steps most days as it settles my MdDS its tricky!

[@TheSteadyCoach]

I do consider PF a mindbody issue! Of course I'd want to rule out an injury first, but unexplained long-term inflammation with no underlying cause is likely to be neural circuit.

[@janinestreeter2477]

@@TheSteadyCoach super interesting! Because yeah it just started when I took up walking again after 6 months of being a slack arse! I've had it ever since along with mdds even though I do stretching before and after my hour walks, so as I address my mdds will it help PF too Dr Yo?

[@meganobrien1019]

This was amazing 🦄🙏🌞 thank you so much ! Definitely felt this shift and change a little during -first time doing this, is it ok/kind of normal for symptoms to actually be noticeably "worse" at the end and afterwards sometimes 😅 ? I guess my automatic response is worry that doing the exercise will only make me more fixated but my logical brain does understand the reason we are doing it❤️🙏

[@TheSteadyCoach]

Yes and this is something I hear from many people- they are fearful of focusing on their symptoms this way! But it truly does help. Just the walking toward rather than running away sends a new message to the brain.

[@meganobrien1019]

@@TheSteadyCoach thank you so much Dr Y!

[@becky6598]

My vestibular balance problems are accompanied by POTS (not sure which causes the other). So I only feel symptoms when standing. When I sit or lie down to do these I don’t feel any dizziness. So will this kind of exercise help?

[@TheSteadyCoach]

It’s a little harder to do somatic tracking like this on symptoms that come and go. Option 1 is to imagine what the symptoms feel like. Option 2 is to listen to learn the technique and apply it in the moments that the symptoms flare

[@Thunderdance1000]

Thank you for putting this out there to help but I had to turn it off Because I found the music so incredibly distracting and did not leave me with a good feeling so much so I couldn't concentrate on what you were saying . I think it would have been helpful but I couldn't make it 3 minutes in Due to the background music.

[@TheSteadyCoach]

Thank you for the feedback and I’m sorry it didn’t work for you.

[@Jay-gl6uf]

Hello! I recently stumbled across your videos and have been really enjoying your brain exercise playlist! I wanted to try this longer exercise since i loved your short somatic tracking video but unfortunately couldn't get through it because the underlying sound stressed me out so much, so i wanted to ask you if this version is available without the music somewhere?

[@TheSteadyCoach]

Hi Jay, thank you, I'm so glad you've been enjoying my channel. I'm sorry the music bothers you! I don't have a music free version right now but I will consider uploading one to Insight Timer (the free meditation app).

[@Jay-gl6uf]

That would be great! Especially since I also listen to you over there 😄 Thank you for responding!

[@katyh2599]

Could this also apply to the belief that you cannot heal, that you don’t have what it takes and it’s too late? That’s all I could think of despite all my symptoms and very emotional. Thank you for helping

[@TheSteadyCoach]

Absolutely. You can use this on ANY feeling or sensation that is feeling really big and difficult to you.

[@aprilragsdell2846]

Tried this exercise for the first time. I have a stressful event ahead of me tomorrow, and was unable to concentrate on this. Should I try again after the event?

[@TheSteadyCoach]

Absolutely! There is a shorter version, too, if 20 minutes is too long. Also- it is TOTALLY normal for your mind to wander.When you notice that happening, congratulate yourself- that is a "rep." Bring your mind back gently each time- that is part of the exercise.

[@viongreen8263]

Thank you , would it be possible for you to make a somatic tracking exercise without the music in the background.? It's so loud and I find it distracting and overwhelming. Thank you for your work

[@TheSteadyCoach]

Hi Vion, I am so sorry you find the music distracting. Since I have not heard this from anyone else about this particular track, I am wondering if it is worth trying to listen to it on the Insight Timer app instead (it's free). Sometimes the platform that you're using to listen to it might make it less clear and make the music more distracting. That said, I can put on my list to make one without music.

[@viongreen8263]

@@TheSteadyCoach Hi. Thank you for responding to my feedback. It wasn't with this video specifically where it was too loud for me, but with another ten minute one, it was just much louder than the voice. Sorry. Here this video it is still ok. Whereas I find it a pity how much we are sprinkled everywhere and everything is backed with music and the voice alone is no longer enough. With a hypersensitive nervous system (CFS, chronic pain) - but even without I find this increasing overstimulation exhausting. And I'm always happy, especially with such topics, when the makers only trust their voice. And your voice is very pleasant:)

[@Nonessential888]

@@TheSteadyCoachthank you Dr. Yonit. I’m so grateful that you made this video. I too would appreciate a version without the music. Your voice is so soothing. I feel that the music is distracting. Thank you again.

[@joynerlucas1605]

I feel for me I have been suffering with a lot of visual symptoms where I feel like my vision is tuned up and I’m not seeing normally like I’m floating or my vision is hyper fixated I haven’t been doing my exercises but I will soon because I’ve been distracted by personal matters I was wondering what can help reduce the visual symptoms over time and I know you made a video on it

[@TheSteadyCoach]

What will help more than any speciifc exercises is (1) reducing fear by understanding where it's coming from and (2) dealing with stress and emotions that are keeping your brain's "danger mode" response going

[@joynerlucas1605]

@@TheSteadyCoach I’m not sure how do I do that like how do I reduce the fear and understand where it’s coming Fromm and how do I deal with the danger response

[@laniseboomsanders7577]

I fell asleep. Is it helpful if I keep falling asleep?

[@TheSteadyCoach]

It is totally fine if you fall asleep!

[@sadiemae9827]

Is it okay to listen to this before bed? Or is that against the point. Should I just listen to this before getting up?

[@TheSteadyCoach]

Totally fine before bed, Sadie!

[@claudiafernandes4199]

Caused me anxiety. Think it has to do with the music itself...

[@tombarton710]

Hi I suffer with hypotension and pain. Can this help hypotension? Thanks

[@TheSteadyCoach]

It can- as long as there is no underlying medical issue causing it.

[@ayzanadeem4299]

Hello, I have a question, I've been diagnosed with Vestibular Migraines and i have PPPD. Is the recovery process the same for VM and PPPD?

[@TheSteadyCoach]

Yes! With the exception of VRT, which is not as helpful for vestibular migraine.

[@ayzanadeem4299]

@@TheSteadyCoach but what if i have gaze instability? wouldn't VRT help with that?

[@davidrager8813]

Hello, have you ever seen someone heal this way who has been diagnosed with cranial cervical instability? Sensations are mainly PPD type stuff, eye pain, neck pain and feeling like I can't breath quite right/tightness/discomfort in the chest. These have been chronic for 11 years now and stress or physical activity seems to heighten things. Thank you for all that you do!

[@TheSteadyCoach]

Definitely, I see all sorts of vague symptom-based diagnoses like this and specifically many concerning the neck. It is neural circuit in my opinion.

[@karenheersink352]

I like the length of this somatic tracking, however the soundtrack is disturbing, kind of like an air raid. Your voice is good though.

[@TheSteadyCoach]

Thanks for the feedback, Karen. You might like this one- no music: kzbin.info/www/bejne/pobGdYCkd8SWh7M

[@karenheersink352]

@@TheSteadyCoach that’s the one I use the most

[@ismanovska]

Its hate and fear and pain ugh

[@lennondanielsband]

Dr Yo. This actually aggrevated and made my dizziness and tinnitus worse. Is this normal?

[@TheSteadyCoach]

It sure can. Try to be "outcome independent"- the purpose of the exercise is to change this connection over time, not to reduce symptoms in the moment.

[@lennondanielsband]

@@TheSteadyCoach Awesome. I’ll keep working on it. Thank you!

[@HorrorGirlNat]

I was starting to relax but suddenly shocked myself and I had to take a deep breath and panicked.

[@TheSteadyCoach]

❤️

[@crystalH30]

I can relate to this it is definitely not easy letting the feelings just be there..