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Use sound, rhythm, and movement to help your body find calm

Your body knew how to find calm long before your mind did. This free preview from Bonus Module: Sound & the Body, guided by UK registered music therapist Arianna Berardi, shows you how.

Preview Lesson 1

Free live webinar

Practice together — live, with Arianna

Join Arianna Berardi for a free live session where she'll walk through the practices from this bonus module in real time, answer your questions, and help you find the rhythm that actually settles your nervous system.

Monday 7 September
8pm CET (Amsterdam / Madrid) · 7pm UK
1 hour, online & free

By signing up you'll receive the webinar link

Guided by

Arianna Berardi

UK registered music therapist

Arianna Berardi is a UK registered music therapist and founder of Armonia Music Therapy, based in Spain. She helps people use sound, rhythm, and movement as practical, embodied tools for nervous system regulation — with a calm, accessible style designed to help you experience each practice directly, not just read about it.

With a background in psychology and experience supporting expats, trauma survivors, and people navigating major life transitions, she brings both clinical depth and lived understanding to her work. She works in English, Italian, and Spanish.

 

Course Outline

Bonus Module: Sound & the Body

  1. Understanding Sound and Body Connection

    1 lesson
    1. Lesson 1: Rhythm Entrainment for the Body

  2. Bonus Module: Sound & the Body

    4 lessons
    1. Lesson 2: Vagal Tone Vocal Exercises
    2. Lesson 3: Butterfly Tapping and Bilateral Stimulation
    3. Lesson 4: Creating a Playlist of Musical Anchors
    4. Lesson 5: Guided Meditation — The Sounds and Colours of My Body

Lesson 1: Rhythm Entrainment for the Body

Lesson Outcome: You will experience how steady, slow rhythm can guide your nervous system toward a calmer state. By gently synchronising your body to a predictable beat, you will learn to use rhythm as an accessible tool for self-regulation at any time of day.

 
Explanation

Rhythm entrainment is the natural tendency of the body to synchronise with an external beat. When we are anxious or overwhelmed, our internal rhythms — heartbeat, breath, and muscle tension — tend to speed up and become irregular. By offering the body a slow, steady pulse (typically 50–70 BPM), we create an anchor it can gradually match.

This is not about forcing calm. It is about extending an invitation — the body hears the rhythm and, over time, chooses to follow it. Soft drumming or tapping on the thighs or chest creates both sound and physical sensation, making the experience grounded and immediate.

Exercise

In the video, Arianna will guide you to:
  1. Begin tapping at your natural, current pace — wherever you are right now.
  2. Gradually slow the tapping to a steady, gentle beat (around 60 BPM).
  3. Notice: what changes in your body as the rhythm slows?

 You can tap on your thighs, chest, or any surface. There is no wrong way to do this.

 ✅ Action Step

Try this for 2 minutes the next time you feel scattered or anxious before a meeting, a difficult conversation, or a moment of overwhelm. You can do it discreetly with your fingertips on your lap.

 

Reflective Question

  • After tapping, where do you notice a shift — in your breath, your shoulders, your mind?

If you like this, click below to access to the  remaining four guided lessons and exercises. 

Get course

A body-based approach to regulation

When your mind feels busy, your body can still lead the way back to steadiness.

This course gives you simple practices you can use in real time, without needing special equipment, musical training, or a perfect environment.

Five short practices for nervous system support

  • Use rhythm to create a steady internal pace.
  • Use sound to release tension and reconnect with your breath.
  • Use gentle movement to bring awareness back into the body.
  • Learn practical tools you can return to when you feel activated, disconnected, or overwhelmed.