starting end of february | Early bird €650 €550
Upward Spiral: Living in Harmony with Your Nervous System
A 12-week, polyvagal-informed group journey
from shutdown and overwhelm into softness, safety and quiet aliveness
Your body has been whispering for a while now - maybe even screaming.
You’re tired of living in stress cycles.
You’re tired of going numb and calling it “rest.”
You’re ready to live in a way your nervous system can actually hold.
The Upward Spiral is a small group program where we explore your nervous system, not as a problem to fix, but as a wise guide back home to yourself.
This is not a program that asks you to try harder, heal faster, or optimize yourself.
We begin by slowing down enough for your system to feel safe again.
This is for you if:
This space is for you if you recognize yourself in any of these:
You feel anxious, overstimulated, or on edge more often than you’d like.
Or you often feel flat, numb, or shut down and can’t quite “get going.”
You’ve tried mindset work, productivity, or “just pushing through” and it left you exhausted.
You’re sensitive and deep-feeling, and you sometimes wish the world moved more slowly.
You long for more aliveness, but not the loud, performative kind - something softer, more honest.
You want to understand your nervous system and have practical tools to support yourself in daily life.
You’re craving community: people who get it, who want depth and who are willing to meet themselves.
If your body has been asking for a different pace, a different way of being with yourself - this is your invitation.
what we will explore
Over 12 weeks, we move through the Nervous System Spiral together:
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Learn the basics of your nervous system in simple, embodied language
Notice your own patterns (fight, flight, freeze, fawn) with compassion, not judgment
Practice meeting yourself where you are instead of forcing yourself somewhere else
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Before we invite more energy, we learn how to hold it.
Coming out of freeze can bring anxiety, restlessness, emotion, or intensity.
This module prepares you for that.Learn nervous-system-friendly ways to down-regulate after activation
Practice containment: how to feel without getting overwhelmed
Explore self-soothing, orienting, and grounding tools you can use in daily life
Learn how to pendulate between activation and rest, instead of getting stuck in either
This is where trust builds - in your body, and in your ability to come back to safety.
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Meet you where you are at
Gently awaken energy when life feels heavy, flat, or numb
Explore small, kind movements and sensory practices that invite more “aliveness”
Learn the difference between healthy activation and overwhelm
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Practice boundaries, self-advocacy, and body-based yes/no
Explore co-regulation and safe connection with others in the group
Remember your inner nature as part of the wider, living world
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Invite softness, play, creativity, and pleasure back into your system
Experience aliveness not just as a “peak moment,” but as a gentle, everyday current
Integrate what you’ve learned into daily life, work, relationships and travel
Throughout the journey, we’re not trying to be “calm all the time.”
We’re building flexibility - the ability to shift states with awareness and care.
What’s Included
10 weekly live group calls (60 minutes): each module takes two weeks and has one teaching + somatic practices call and one sharing, integration and questions call (for the last two modules there will be bi-weekly calls to have more integration time)
Recordings of each call (with lifetime access)
Recorded physical practices and meditations (5–15 minutes) to integrate between sessions
A personal nervous system map template to understand your unique patterns
The Shape and Logistics
Program length: 12 weeks
Live-calls: 10 total
Start date: beginning of March
Group size: 8–12 people
Investment:
€550 early bird (until feb 22nd) / €650 regular
Payment plan: 2 x €330 or 3 x €220
A Different Way of transforming
This isn’t about performing your process.
We move slowly. We respect your pace.
There’s space for tears, laughter, silence and not knowing yet.
This is embodied integration.
We use:
gentle, trauma-sensitive practices
nervous system education rooted in polyvagal theory
nature-based metaphors and imagery
writing prompts and reflection
lots of compassion and zero pressure to “be fixed”
You don’t have to prove anything here. You just have to show up as you are.
about your guide
Karolin believes that how we call our energy home and regain our aliveness is by being who we are. Through yoga, meditation, coaching and slow travel, she guides people in self-exploration of the mind, body and spirit that connects them back to themselves.
She is certified in Applied Polyvagal Theory in Yoga, Mind-Body Coaching, and 200-hour Hatha Yoga. Loosely based in Austria but often found in nature, Karolin’s work weaves science, somatics and deep emotional honesty into spaces that feel gentle, grounded and real.
FAQ
If your body has been asking for a different way…
If you’re ready to stop fighting your nervous system and start befriending it…
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All calls are recorded so you can watch the replay. It is recommended though to commit to attending live.
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No. This is coaching and education, not psychotherapy. It can complement therapy beautifully.
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That’s exactly who this space is for. Your sensitivity is welcome here. All of you is welcome.