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PENDULATION: Honoring the Rhythm Between Activation and Ease

Writer's picture: Lana JelenjevLana Jelenjev

Silhouetted people walking along abstract winding paths with trees. Earthy colors create a dreamy, surreal atmosphere. No text visible.

“Trauma decontextualized in a person looks like personality. Trauma decontextualized in a family looks like family traits. Trauma decontextualized in people looks like culture.” – Resmaa Menakem

Pendulation, a term introduced by Dr. Peter Levine, describes the natural rhythm of moving between states of activation and ease. Activation refers to moments of tension, discomfort, or heightened arousal—those places where we feel tight, overwhelmed, or stuck. Ease, on the other hand, is the state of calm, regulation, and grounding—where we feel connected to safety and steadiness. In its simplest form, pendulation is a practice of rhythmically shifting our attention between these states. It’s a process of learning to hold activation without being consumed by it, and then returning to safety, again and again.


When we experience trauma, this rhythm is often disrupted. We might find ourselves trapped in the trauma vortex—a pull toward hyper-arousal (fight/flight) or hypo-arousal (freeze/collapse). The nervous system becomes overwhelmed, unable to complete the cycles of activation and rest that are necessary for healing. Pendulation restores this rhythm. It teaches us that discomfort is not endless, that there is always a way back to ease. Over time, this rhythmic oscillation rewires our nervous system, helping us build resilience and capacity.


Pendulation isn’t about forcing yourself into comfort or ignoring discomfort. Instead, it’s about learning to be with both states, holding activation for as long as feels manageable, and then retreating to safety to allow integration. It’s a practice of trust—a way of reminding yourself that your body knows how to restore balance, even when it feels far away. The more we engage with this practice, the more we expand our ability to stay present with life’s challenges without becoming overwhelmed.


At its heart, pendulation is about reconnecting to our body’s innate ability to heal. It involves learning to approach discomfort gently, without overwhelm, and returning to safety—over and over again—until the nervous system re-establishes its natural flow.


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What is the Interplay of the Trauma and Healing Vortices?



Diagram of trauma and healing vortices with text on "Pendulation" by Lana Jelenjev, showing purple and teal spirals and explanatory lists.

The trauma vortex and the healing vortex are two powerful forces within us. The trauma vortex is where the pain, tension, and overwhelm of past experiences live. It’s the pull of activation—the tightness in your chest, the racing thoughts, the feeling of being trapped or frozen. When we’re caught in the trauma vortex, it can feel as though there’s no way out. The healing vortex, on the other hand, is the place of regulation, ease, and connection. It’s the space within us that knows how to restore balance, even when it feels far away.


Pendulation creates a bridge between these two vortices. It teaches us that we don’t have to stay trapped in the trauma vortex forever, nor do we have to avoid it completely. By moving back and forth between these states, we allow the nervous system to process what it couldn’t before. Each time we step into the trauma vortex and return to the healing vortex, we strengthen our ability to hold both activation and ease.


This interplay isn’t about erasing the trauma vortex or pretending it doesn’t exist. It’s about learning to approach it with curiosity and care, knowing that the healing vortex is always there to anchor us. Over time, as we deepen our connection to the healing vortex, we find that the trauma vortex loses some of its intensity. It no longer defines us, but becomes a part of the larger rhythm of healing—a rhythm that honors both the hard parts of our journey and the spaces of ease and connection.


How Does Pendulation Support Healing?

Healing through pendulation happens in small, intentional moments. By shifting between activation and ease, we help the nervous system discharge stored energy from past trauma. Trauma is often described as “stuck energy”—a build-up of unresolved tension that hasn’t been given the opportunity to release. Pendulation creates a safe container for this release, allowing us to process experiences without re-traumatizing ourselves.


One of the most powerful aspects of pendulation is its gentleness. Instead of diving headfirst into the trauma vortex, pendulation encourages us to take small steps, honoring the pace at which our nervous system can heal. This process mirrors the natural rhythms of the body—like the inhale and exhale of breath, or the waves of the ocean. It teaches us that healing doesn’t have to be forced; it can be rhythmic, unfolding in its own time.


Pendulation also strengthens our connection to the healing vortex—the part of us that remembers ease and resilience. The healing vortex might feel small or hard to access at first, especially if we’ve been stuck in the trauma vortex for a long time. But through pendulation, we begin to notice the healing vortex more often, even in brief moments of grounding or connection. These moments grow over time, expanding our capacity to hold both the discomfort of activation and the relief of safety.


The Benefits of Pendulation Practice


  1. Reconnecting to Your Body: Learn to attune to your body’s sensations, moving from disconnection to presence.

  2. Building Resilience: Gradually expand your window of tolerance to handle life’s challenges with more balance.

  3. Releasing Trauma: Process stored energy from distressing experiences in manageable steps, avoiding overwhelm.

  4. Regulating Emotions: Develop tools to oscillate between discomfort and safety, fostering emotional flexibility.

  5. Creating Inner Safety: Rebuild trust in your ability to navigate discomfort and find comfort within yourself.



Try This Practice: Micro-Dose Awareness

Focusing on small sensations of activation helps prevent overwhelm and supports safe exploration. This practice teaches your nervous system to engage with activation in small, manageable doses, building trust in the process.


  • How to Practice: Identify a small area of tension or discomfort in your body (e.g., tightness in your shoulders or a flutter in your stomach). Spend 30 seconds observing it. Then, shift your attention to a neutral or calming sensation. Repeat this process 2-3 times.



By practicing pendulation, you restore your nervous system's natural rhythm—a rhythm disrupted by trauma but always available to be reclaimed.


 

Would you like to know more about pendulation? 


Take this self-paced exploration on THE HEALING PRACTICE OF PENDULATION: Navigating Between Activation and Rest. This course is for individuals who want to reconnect with their bodies, honor their capacity for healing, and navigate life’s complexities with greater presence. 


Join us in our upcoming events, and as a collective let us practice healing-centered responses!


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