{"id":1072258,"date":"2024-06-24T06:53:48","date_gmt":"2024-06-24T06:53:48","guid":{"rendered":"https:\/\/sandykaufmann.ch\/?p=1072258"},"modified":"2025-10-14T12:57:22","modified_gmt":"2025-10-14T12:57:22","slug":"122-comment-reguler-ses-emotions","status":"publish","type":"post","link":"https:\/\/sandykaufmann.ch\/fr\/122-comment-reguler-ses-emotions\/","title":{"rendered":"122. Comment r\u00e9guler ses \u00e9motions ?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"1072258\" class=\"elementor elementor-1072258\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7ed86594 elementor-section-content-top elementor-section-full_width elementor-section-height-min-height elementor-section-items-bottom elementor-section-height-default\" data-id=\"7ed86594\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6ea7bd98\" data-id=\"6ea7bd98\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3d639127 elementor-widget elementor-widget-heading\" data-id=\"3d639127\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-xl\">Comment r\u00e9guler ses \u00e9motions<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-62d37295 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"62d37295\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4e162bd6\" data-id=\"4e162bd6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-376509b elementor-widget elementor-widget-text-editor\" data-id=\"376509b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Qu\u2019est-ce que cela veut dire concr\u00e8tement <\/span><b>r\u00e9guler ses \u00e9motions<\/b><span style=\"font-weight: 400;\">\u00a0?<\/span><\/p><p><span style=\"font-weight: 400;\">Est-ce que c\u2019est <\/span><b>g\u00e9rer ses \u00e9motions<\/b><span style=\"font-weight: 400;\">\u00a0? Est-ce que cela veut dire <\/span><b>ne plus ressentir d\u2019\u00e9motions d\u00e9sagr\u00e9ables<\/b><span style=\"font-weight: 400;\">\u00a0?<\/span><\/p><p><span style=\"font-weight: 400;\">Cet \u00e9pisode m\u2019a \u00e9t\u00e9 inspir\u00e9e par l\u2019\u00e9pisode <\/span><a href=\"https:\/\/changemavie.com\/episodes\/regulation\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">307 du podcast Change ma vie de Clotilde Dusoulier<\/span><\/a><span style=\"font-weight: 400;\">\u00a0 et j\u2019avais envie de te donner ma mani\u00e8re de faire.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-693bb58 elementor-widget elementor-widget-html\" data-id=\"693bb58\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<iframe name=\"Ausha Podcast Player\" frameborder=\"0\" loading=\"lazy\" id=\"ausha-lXhQ\" height=\"220\" style=\"border: none; width:100%; height:220px\" src=\"https:\/\/player.ausha.co\/?showId=bjPkYiPMPlqo&color=%23d13523&podcastId=BxjV5S265pVp&v=3&playerId=ausha-lXhQ\"><\/iframe><script src=\"https:\/\/player.ausha.co\/ausha-player.js\"><\/script>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b8d8830 elementor-widget elementor-widget-video\" data-id=\"b8d8830\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/3G7mG4HpgVE&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4dc2b12 elementor-widget elementor-widget-heading\" data-id=\"4dc2b12\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span class=\"ez-toc-section\" id=\"4_piliers_pour_reguler_son_systeme_nerveux_et_ses_emotions\"><\/span>4 piliers pour r\u00e9guler son syst\u00e8me nerveux et ses \u00e9motions\n<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3574bfe elementor-widget elementor-widget-text-editor\" data-id=\"3574bfe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Si je reprends l\u2019exemple de la baignoire \u00e9motionnelle que j\u2019ai expliqu\u00e9 dans l\u2019\u00e9pisode <\/span><span style=\"font-weight: 400;\">121 <a href=\"https:\/\/sandykaufmann.ch\/fr\/souvrir-a-lamour\/121-deprogrammer-versus-reguler-ton-systeme-nerveux\/\">d\u00e9programmer versus r\u00e9guler son syst\u00e8me nerveux<\/a>. I<\/span><span style=\"font-weight: 400;\">l y a 4 grands piliers d\u2019agir sur la r\u00e9gulation de ton syst\u00e8me nerveux et donc tes \u00e9motions, le niveau de ta baignoire\u00a0:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tu as le robinet de ta baignoire ce sont tes exp\u00e9riences pass\u00e9es qui ont d\u00e9r\u00e9gul\u00e9es ton syst\u00e8me nerveux. Ce n\u2019est pas le sujet d\u2019aujourd\u2019hui.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">La premi\u00e8re fois que tu fermes le robinet de ta baignoire tu as encore un niveau d\u2019eau dans initiale de ta baignoire et selon l\u2019accumulation d\u2019exp\u00e9rience de vies qui ont d\u00e9r\u00e9gul\u00e9 ton syst\u00e8me nerveux ton stockage peut \u00eatre plus ou moins important. Ce n\u2019est pas le sujet d\u2019aujourd\u2019hui.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Travailler sur ta physiologie de base c\u2019est comme si tu travailles sur la qualit\u00e9 de l\u2019\u00e9mail de la baignoire.\u00a0 Ce n\u2019est pas le sujet d\u2019aujourd\u2019hui.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tu peux ensuite g\u00e9rer le niveau d\u2019eau de ta baignoire via le trou de ta baignoire ou emp\u00eacher que la vie ou les autres te rajoutent de l\u2019eau dans ta baignoire. C\u2019est le th\u00e8me d\u2019aujourd\u2019hui.\u00a0<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4fa4c09b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4fa4c09b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-418898d7\" data-id=\"418898d7\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ba04d3b elementor-widget elementor-widget-heading\" data-id=\"ba04d3b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span class=\"ez-toc-section\" id=\"Quest-ce_que_cela_veut_dire_reguler_ses_emotions\"><\/span>Qu\u2019est-ce que cela veut dire r\u00e9guler ses \u00e9motions ? <span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-633dc5e6 elementor-widget elementor-widget-text-editor\" data-id=\"633dc5e6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Il y a pour moi 3 \u00e9tapes que tu apprends dans mon programme <\/span><a href=\"https:\/\/sandykaufmann.ch\/fr\/je-maime\/\"><span style=\"font-weight: 400;\">Je m\u2019aime\u00a0<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"2\"><b>Rep\u00e9rer ce qui te d\u00e9r\u00e9gule et te r\u00e9gule<\/b><span style=\"font-weight: 400;\"> \u00e0 chaque fois que tu es en activation pour \u00e9viter de re-remplir ta baignoire.\u00a0<\/span><ul><li style=\"font-weight: 400;\" aria-level=\"3\"><b>Ressentir et accueillir tes \u00e9motions dans le corps.<\/b><span style=\"font-weight: 400;\"> Selon ton niveau de d\u00e9connexion cela peut \u00eatre un exercice difficile et tu vas avoir besoin de d\u2019abord de te connecter \u00e0 ton corps et \u00e0 tes ressentis. Un premier moyen simple pour te reconnecter c\u2019est de prendre l\u2019habitude de te demander ce que ton corps a besoin avec le check in du corps. Dans Je m\u2019aime tu as plusieurs exercices de reconnection \u00e0 tes ressentis pour que ce soit ensuite plus facile de ressentir tes \u00e9motions surtout celles qui sont inconfortables. Ressentir\/Accueillir te rendre attentive \u00e0 ce que ton corps manifeste sans essayer de changer quoi que ce soit. Quand tu le fais ton \u00e9motion passe apr\u00e8s 90 secondes.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"3\"><b>Rep\u00e9rer ce qui te d\u00e9r\u00e9gule et te r\u00e9gule<\/b><span style=\"font-weight: 400;\">\u00a0: comprendre les circonstances ext\u00e9rieures et int\u00e9rieures qui font que tu ressens ces \u00e9motions, leurs messages, ce qui t\u2019aide en r\u00e9action sur le moment si l\u2019\u00e9motion est trop intense ou persiste. Tes \u00e9motions ce sont des copines m\u00eame les d\u00e9sagr\u00e9ables elles sont juste l\u00e0 pour te donner un message. Je t\u2019explique dans <\/span><a href=\"https:\/\/sandykaufmann.ch\/fr\/62-les-feuilles-de-route-de-la-theorie-poly-vagale\/\"><span style=\"font-weight: 400;\">l\u2019\u00e9pisode 61 les feuilles de route de la th\u00e9orie poly-vagale<\/span><\/a><span style=\"font-weight: 400;\"> qui te permettent de rep\u00e9rer tes 3 \u00e9tats. C\u2019est ici que tu as toute la palette d\u2019outils qui t\u2019aident \u00e0 te r\u00e9guler. Tu en trouves pleins sur ma chaine <\/span><a href=\"https:\/\/www.youtube.com\/channel\/UCK-hi3HapAMgqRQ268Ode-A\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">youtube<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">En fonction de ta marge de tol\u00e9rance actuelle et de ce que tu vis dans ta vie actuelle\/ ce qui t\u2019attends, <\/span><b>tu peux mettre en place des mesures de pr\u00e9vention<\/b><span style=\"font-weight: 400;\"> qui vont te remplir de ressources. C\u2019est ta routine.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"3\"><span style=\"font-weight: 400;\">Si tu as eu des \u00e9v\u00e9nements qui ont submerg\u00e9s ton syst\u00e8me nerveux (tu sens que tu as pris un coup) <\/span><b>tu peux aussi avoir d\u2019autres actions qui vont t\u2019aider \u00e0 revenir \u00e0 ton \u00e9tat de s\u00e9curit\u00e9<\/b><span style=\"font-weight: 400;\"> le vagal ventral.\u00a0<\/span><\/li><\/ul><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Tu peux aussi faire <\/span><b>un travail pour<\/b> <b>gagner en capacit\u00e9<\/b><span style=\"font-weight: 400;\"> pour augmenter ta marge de tol\u00e9rance \u00e0 ce qui te d\u00e9r\u00e9gule en commen\u00e7ant \u00e0 pratiquer quand \u00e7a va puis en augmentant le degr\u00e9 de difficult\u00e9. (\u00ab\u00a0Pour qu\u2019il t\u2019en faut plus avant de remplir ta baignoire\u00a0\u00bb)\u00a0: le breathwork est une mani\u00e8re, l\u2019exposition au froid en est une autre ( j\u2019en parle dans <\/span><a href=\"https:\/\/sandykaufmann.ch\/fr\/59-icemind-la-therapie-par-le-froid-wimhof\/\"><span style=\"font-weight: 400;\">l\u2019\u00e9pisode 59<\/span><\/a><span style=\"font-weight: 400;\">) et tu peux le faire tout simplement en te confrontant \u00e0 tes challenges personnels en apprenant \u00e0 accueillir et \u00e0 \u00eatre \u00e0 l\u2019aise avec tes \u00e9motions inconfortables.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"2\"><b>Reprendre ton pouvoir face \u00e0 ton environnement\/en interaction avec les autres<\/b><span style=\"font-weight: 400;\">. (Agir en alignement, mettre tes lignes tout en arrivant \u00e0 te connecter aux autres) C\u2019est le sentiment d\u2019impuissance qui cr\u00e9e souvent le trauma et c\u2019est particuli\u00e8rement important de retrouver ce pouvoir dans le lien.<\/span><\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-4b747fae elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4b747fae\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-1478e3b2\" data-id=\"1478e3b2\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-113337b9 elementor-section-full_width elementor-section-height-default elementor-section-height-default\" data-id=\"113337b9\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-79ad7050\" data-id=\"79ad7050\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-49027bcc elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"49027bcc\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-51c1dfc0\" data-id=\"51c1dfc0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6af9e0a elementor-widget elementor-widget-heading\" data-id=\"6af9e0a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span class=\"ez-toc-section\" id=\"Comment_je_regule_mes_emotions_personnellement\"><\/span>Comment je r\u00e9gule mes \u00e9motions personnellement ?<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f6098dc elementor-widget elementor-widget-text-editor\" data-id=\"f6098dc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Tu as peut-\u00eatre commenc\u00e9 \u00e0 te dire mais comment arriver \u00e0 faire tout cela\u00a0?<\/span><\/p><p><span style=\"font-weight: 400;\">Je te rassure tu n\u2019as pas besoin de faire beaucoup ou d\u2019y passer beaucoup de temps pour avoir une bonne r\u00e9gulation \u00e9motionnelle, voici mon exemple<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Je fais l\u2019exercice du check in pour ressentir mes \u00e9tats uniquement quand je vis une p\u00e9riode plus stressante car je sais que j\u2019ai tendance \u00e0 d\u00e9connecter dans ces moments-l\u00e0.\u00a0 Des autres indices qui me disent que je dois me reconnecter \u00e0 mon corps c\u2019est si je compense en mangeant ou si j\u2019ai du mal \u00e0 trouver du temps pour mes routines corps. Sinon j\u2019ai une connexion \u00e0 mon corps suffisamment grande et je me connecte \u00e0 mon corps plusieurs fois par jour en faisant souvent des 2 en 1\u00a0: par exemple quand je cours ou je fais du yoga j\u2019observe les sensations de mon corps, c\u2019est faisable car je ne fais pas de sport dans du bruit ou de mani\u00e8re extr\u00eame ou autres, quand je marche je m\u2019oriente dans l\u2019espace avec mes sens, quand je m\u2019auto-masse je ressens ma peau et ressens mes organes)<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quand une \u00e9motion arrive et qu\u2019elle persiste, j\u2019utilise soit une mini-respiration de 1 \u00e0 3 min ou une huile essentielle pour me r\u00e9guler.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Je sais qu\u2019au vu de ma marge de tol\u00e9rance actuelle et de ma vie actuelle, j\u2019ai besoin de faire au moins 1 s\u00e9ance de yoga et 1 s\u00e9ance de course \u00e0 pied par semaine pour \u00eatre capable de g\u00e9rer mes challenges plus facilement. J\u2019ai eu des phases comme pendant le covid o\u00f9 il y avait plus d\u2019inconnus ou quand je venais de me mettre \u00e0 mon compte o\u00f9 je faisais chaque jour une s\u00e9ance de yoga. J\u2019ai aussi eu des phases o\u00f9 j\u2019avais trop et faire 90 min de yoga me stressait plus donc il fallait trouver l\u2019\u00e9quilibre entre donner \u00e0 mon syst\u00e8me nerveux suffisamment de ressources pour assumer le stress suppl\u00e9mentaire et pas me stresser plus pour le faire, j\u2019ai par exemple fait des s\u00e9ances plus courtes de yoga de 45 min ou de 20 minutes ce qui \u00e9tait plus facile \u00e0 caser dans un planning charg\u00e9.<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Si je sens que j\u2019ai du mal \u00e0 revenir \u00e0 l\u2019\u00e9tat vagal ventral, je vais faire des respirations plus longues (5 \u00e0 10 min) ou je fais des c\u00e2lins \u00e0 mes chats ou \u00e0 mon mari qui me met en ventral en 1 min, puis ce qui m\u2019aide c\u2019est de comprendre ce qui s\u2019est pass\u00e9 et comprendre le message de mes \u00e9motions (avec 2 outils que tu apprends dans Je m\u2019aime et S\u2019ouvrir \u00e0 l\u2019amour). Si je sens que j\u2019ai vraiment pris un coup par exemple \u00e0 la mort de mon p\u00e8re, je vais faire une s\u00e9ance de breathwork.\u00a0<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avec l\u2019entreprenariat je sors forc\u00e9ment de ma zone de confort r\u00e9guli\u00e8rement et cela m\u2019oblige \u00e0 travailler sur ma marge de tol\u00e9rance. J\u2019ai eu fait des douches froides de 2 min r\u00e9guli\u00e8rement et immersion dans le lac mais en ce moment ce serait trop car j\u2019ai d\u2019autres projets qui me challengent suffisamment ce serait trop pour moi.<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">En termes de temps je passe moins de 20 minutes par jour plus 1 s\u00e9ance de course et de yoga par semaine c\u2019est suffisant pour moi.<\/span><\/p><p><span style=\"font-weight: 400;\">J\u2019en ai fait une <a href=\"https:\/\/www.instagram.com\/reel\/C2wPN_zCRN1\/\" target=\"_blank\" rel=\"noopener\">vid\u00e9o<\/a> d\u2019ailleurs\u00a0<\/span><\/p><p><span style=\"font-weight: 400;\">Pour apprendre \u00e0 r\u00e9guler tes \u00e9motions, je dirai qu\u2019il y a au d\u00e9part un effort \u00e0 faire pour comprendre comment fonctionne ton syst\u00e8me nerveux et identifier comment tu fonctionnes et ce qui te ressource et apr\u00e8s c\u2019est facilement int\u00e9grable dans des journ\u00e9es m\u00eames charg\u00e9es.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-116c8a1f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"116c8a1f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4e3ac0f3\" data-id=\"4e3ac0f3\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-50c55bdf elementor-widget elementor-widget-heading\" data-id=\"50c55bdf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"><span class=\"ez-toc-section\" id=\"Pour_aller_plus_loin\"><\/span>Pour aller plus loin<span class=\"ez-toc-section-end\"><\/span><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-65ea92ba elementor-widget elementor-widget-text-editor\" data-id=\"65ea92ba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Si tu as envie d\u2019approfondir le sujet et d\u2019identifier tes propres sch\u00e9mas amoureux tu as <a href=\"https:\/\/sandykaufmann.ch\/fr\/livre-souvrir-a-lamour-et-si-la-solution-se-trouvait-du-cote-du-nerf-vague\/\">mon livre <\/a><\/span><a href=\"https:\/\/sandykaufmann.ch\/fr\/livre-souvrir-a-lamour-et-si-la-solution-se-trouvait-du-cote-du-nerf-vague\/\"><span style=\"font-weight: 400;\">S\u2019ouvrir \u00e0 l\u2019amour<\/span><\/a><span style=\"font-weight: 400;\"> disponible dans toutes les librairies.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-183f824e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"183f824e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-5a449f9e\" data-id=\"5a449f9e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b8ac13a elementor-widget elementor-widget-text-editor\" data-id=\"b8ac13a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Et si tu souhaites faire le travail de tes sch\u00e9mas amoureux par le corps et transformer ta vie amoureuse tu as le programme <\/span><a href=\"https:\/\/sandykaufmann.ch\/fr\/souvrir-a-lamour\/\"><span style=\"font-weight: 400;\">S\u2019ouvrir \u00e0 l\u2019amour.<\/span><\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-33f98f6f elementor-align-center elementor-mobile-align-center elementor-widget elementor-widget-global elementor-global-38034 elementor-widget-button\" data-id=\"33f98f6f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-md\" href=\"https:\/\/sandykaufmann.ch\/fr\/souvrir-a-lamour\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">S'ouvrir \u00e0 l'amour<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-18bb599b elementor-widget elementor-widget-spacer\" data-id=\"18bb599b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b0c4aa2 elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-section-height-default\" data-id=\"2b0c4aa2\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4777e6d3\" data-id=\"4777e6d3\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-5bccdb0c elementor-section-height-default elementor-section-boxed elementor-section-height-default\" data-id=\"5bccdb0c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-20 elementor-inner-column elementor-element elementor-element-102cf14 elementor-sm-33\" data-id=\"102cf14\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1cc36f72 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"1cc36f72\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<a class=\"elementor-icon\" href=\"https:\/\/www.facebook.com\/sandykaufmanncoaching\/\" target=\"_blank\" rel=\"noopener\">\n\t\t\t<i aria-hidden=\"true\" class=\"fab fa-facebook-f\"><\/i>\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-377566b6 elementor-widget elementor-widget-heading\" data-id=\"377566b6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-large\"><a href=\"https:\/\/www.facebook.com\/sandykaufmanncoaching\/\" target=\"_blank\" rel=\"noopener\">Facebook<\/a><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-20 elementor-inner-column elementor-element elementor-element-73f1e100 elementor-sm-33\" data-id=\"73f1e100\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7152f8aa elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"7152f8aa\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<a class=\"elementor-icon\" href=\"https:\/\/www.instagram.com\/sandykaufmann_lovecoach\/\" target=\"_blank\" rel=\"noopener\">\n\t\t\t<i aria-hidden=\"true\" class=\"fab fa-instagram\"><\/i>\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2bf3ec34 elementor-widget elementor-widget-heading\" data-id=\"2bf3ec34\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-large\"><a href=\"https:\/\/www.instagram.com\/sandykaufmann_lovecoach\/\" target=\"_blank\" rel=\"noopener\">Instagram<\/a><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-20 elementor-inner-column elementor-element elementor-element-76071aa1 elementor-sm-33\" data-id=\"76071aa1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-666d090c elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"666d090c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<a class=\"elementor-icon\" href=\"https:\/\/www.youtube.com\/channel\/UCK-hi3HapAMgqRQ268Ode-A?\" target=\"_blank\" rel=\"noopener\">\n\t\t\t<i aria-hidden=\"true\" class=\"fab fa-youtube\"><\/i>\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-50f9829 elementor-widget elementor-widget-heading\" data-id=\"50f9829\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-large\"><a href=\"https:\/\/www.youtube.com\/channel\/UCK-hi3HapAMgqRQ268Ode-A?\" target=\"_blank\" rel=\"noopener\">Youtube<\/a><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-20 elementor-inner-column elementor-element elementor-element-de702d1 elementor-sm-33\" data-id=\"de702d1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7e03408 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"7e03408\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<a class=\"elementor-icon\" href=\"http:\/\/podcasts.apple.com\/fr\/podcast\/souvrir-%C3%A0-lamour\/id1594692189?l=en\" target=\"_blank\" rel=\"noopener\">\n\t\t\t<i aria-hidden=\"true\" class=\"fas fa-podcast\"><\/i>\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b0ef062 elementor-widget elementor-widget-heading\" data-id=\"b0ef062\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-large\"><a href=\"http:\/\/podcasts.apple.com\/fr\/podcast\/souvrir-%C3%A0-lamour\/id1594692189?l=en\" target=\"_blank\" rel=\"noopener\">Apple<\/a><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-20 elementor-inner-column elementor-element elementor-element-4b90d6c elementor-sm-33\" data-id=\"4b90d6c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3675119 elementor-view-default elementor-widget elementor-widget-icon\" data-id=\"3675119\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-icon-wrapper\">\n\t\t\t<a class=\"elementor-icon\" href=\"\">\n\t\t\t<i aria-hidden=\"true\" class=\"fab fa-spotify\"><\/i>\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-681ea62 elementor-widget elementor-widget-heading\" data-id=\"681ea62\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-large\"><a href=\"https:\/\/www.youtube.com\/channel\/UCK-hi3HapAMgqRQ268Ode-A?ahttp:\/\/open.spotify.com\/show\/5Wz6EFR37F8Yqmzhmy0RMP\" target=\"_blank\" rel=\"noopener\">Spotify<\/a><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4962630b\" data-id=\"4962630b\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-409b0965 elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"409b0965\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<a href=\"mailto:info@sandykaufmann.ch\">\n\n\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"far fa-envelope\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">info@sandykaufmann.ch<\/span>\n\t\t\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table des mati\u00e8res<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69fbc7861c880\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" 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