In this video, I guide you through the RAIN technique, a simple yet powerful somatic practice that helps you regulate your nervous system, meet overwhelming emotions with presence, and expand your internal capacity — without forcing change or bypassing what is real.

RAIN offers a practical pathway back to clarity, grounded leadership, and embodied resilience, especially during moments of stress, decision-making, or emotional intensity. When practised consistently, it supports you in leading and living from a place of ease, alignment, and inner stability, rather than burnout or survival mode. 

Building nervous system resilience

When you first begin using RAIN, start with emotions or situations that are not too intense. As you practice, the process will become easier and more effective over time. If, at any point, the sensations you experience feel too intense or uncomfortable, there is no need to push yourself. Instead, use titration — a gentle approach that means allowing yourself to feel a small amount of the sensation, and then shifting your attention to something grounding, such as your breath or the weight of your feet on the floor. When you feel more settled, you can slowly return to the sensations for a moment, and then titrate again by focusing on your breath or your feet. This back-and-forth process helps your nervous system stay within a safe window.

It is entirely okay to work with RAIN slowly. In fact, moving at a gentle pace is often the most effective way to build true inner resilience. Let your body lead, and listen closely to your sensations.

A gentle guide to the RAIN practice

First, take a gentle breath. Allow your body to settle where it is.

1. Recognise (R)

Gently notice what is happening in your body. What are you feeling right now? What is present in your body, emotions and mind? You don't need to analyse. Just name it, with your words. For example: "I feel anxious", or "I feel disconnected.

2. Allow (A)

Make space for your experience without trying to change it. "This is what I am experiencing", "I am letting this be as it is for now". Allowing does not mean you like it. It just means you are not fighting the experience.

3. Investigate (I)

Gently explore your inner experience. Bring curiosity, not judgment. You might ask yourself, "Where do I feel this in my body?" "What is the quality of this sensation?" "What shape, temperature, and colour has this sensation?" Let your body answer. Take your time. Be curious.

4. Nurture (N)

Now it is time to offer yourself compassion and comfort. For example, you could place a hand on your heart, or mentally whisper phrases like this: "It is okay. I am here with you", or "You are safe right now". Take your time. Let your body relax and integrate that it is safe to feel. It is safe to experience. Let the practice close naturally.