Healing your Nervous System &

Overcoming Attachment Ruptures:

A Comprehensive Guide for Restoring Well-Being

Created by: Ana Paula Munoz

@IAMANAPAULAMUNOZ
 ANA PAULA MUNOZ
@IAMANAPAULAMUNOZ

Ana Paula is an Embodied Leadership Coach, Somatic Healer and

Attachment Repair Specialist. She helps women come back to their
bodies to heal from early attachment ruptures and conditioning that
keeps them from a life they love. She has been supporting women for
almost a decade and is consistently staying up to date and refining her
attunement for even the most sensitive nervous systems.

[email protected]

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 WHAT YOU’LL LEARN...
In this comprehensive guide, we dive deep into the realm of nervous system
support and attachment healing to give you an understanding of how these
two support your overall well-being.

You’ll discover how your nervous system plays a pivotal role in regulating your
body's response to stress and I’ll provide an overview of attachment theory
and its profound impact on neurodevelopment. You will also get a better
understanding of how ruptures in attachment can be healed, releasing the grip
of trauma and ultimately contributing to an improvement in your overall well-
being and ability to connect.

As a well-known Embodied Leadership Coach, Somatic Healer, and

Attachment Repair Specialist with over a decade of experience I specialize in
helping you return to your body, addressing early attachment ruptures and
conditioning that hold you back from living a life you love. My expertise is not
only grounded professionally but also a deeply personal understanding of the
challenges and triumphs associated with this healing journey.

This guide is more than an ebook—it is a transformative resource.

We don’t just stay in the world of theory, I have added practical tools and
techniques, video explanations, and offerings to support you to take action
towards your well-being now!

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 TABLE OF CONTENTS Your Guide to Well-being

02

INTRODUCTION

04 - 07

1 - UNDERSTAND YOUR NERVOUS SYSTEM

08 - 11

2 - NERVOUS SYSTEM SUPPORT

12 - 16

3 -UNDERSTANDING ATTACHMENT STYLES

17 -19

4 - ATTACHMENT REPAIR

20 - 21

5 - TAKING THE NEXT STEP

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CHAPTER ONE Introduction

UNDERSTAND YOUR
NERVOUS SYSTEM
• chapter one •
The first step to deep healing is UNDERSTANDING your nervous system. As
you begin to understand it, you’ll be able to notice when it’s in balance or
‘locked’ in an unbalanced state. In this guide, you’ll learn: the role of your
nervous system, the impact of chronic stress and trauma, and how to come
back into balance and well-being.

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WHAT IT IS...
The nervous system is a complex network of
cells and tissues that facilitate communication
and coordination between different parts of the
body. It has two main components:

1. Central nervous system (CNS): the brain and

the spinal cord
2. Peripheral nervous system (PNS): all the
nerves that extend from the brain and spinal
cord to the rest of the body.

The nervous system works by sending and

receiving electrical and chemical signals
through neurons or nerve cells.
The autonomic nervous system (ANS) is a part of the peripheral nervous
system that regulates essential bodily functions such as heart rate,
respiration, digestion, and temperature control. (*the ANS is the one we will
be working with most!)

It has two branches:

1. Sympathetic nervous system: responsible for the fight-or-flight response,
which activates the body's resources in response to a perceived threat. It
increases heart rate, respiration, and blood pressure to prepare for action.

2. Parasympathetic nervous system: responsible for the rest-and-digest

response, which promotes relaxation, digestion, and repair. It works to
conserve energy and restore the body to a calm state after a stressful event.

NEWBIE TIP

I know that was a lot of info if you’re new to the nervous system.

>>> Here’s a quick video explanation!

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 WHAT IS THE
VAGUS NERVE?
The vagus nerve is the longest cranial nerve
extending from the brainstem to various organs to
your chest and abdomen. It is responsible for:

Regulating your heart rate, digestion, and

breathing.
Communicating the release of cortisol in your
body which makes it crucial in supporting your
body's stress response
Activating the rest-and-digest response helps to
reduce stress and promote relaxation.

A healthy vagal tone is associated with better

emotional regulation and resilience. Therefore,
strengthening the vagus nerve can improve stress
resilience and overall well-being.
A healthy vagal tone
is associated with
Practices to improve vagal tone: better emotional
regulation and
Deep breathing
Meditation
resilience.
Yoga
Qi Gong
Tai Chi
Nature Walks
Grounding

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IS MY NERVOUS SYSTEM
DYSREGULATED?
EMOTIONAL SIGNS PHYSICAL SIGNS MENTAL SIGNS

Sleep disturbances, such

Experiencing anxiety or Difficulty concentrating or
as difficulty falling or
panic attacks focusing
staying asleep

Having difficulty forming Chronic pain, including

Feeling scattered or
and maintaining headaches, back pain,
forgetful
relationships and neck pain

Gastrointestinal issues
Feeling easily Having racing thoughts or
such as irritable bowel
overwhelmed or irritable a racing mind
syndrome (IBS) or ulcers

a highly sensitive nervous

system that may lead to
Having trouble regulating Struggling with decision-
experiencing symptoms
emotions such as anger, making or problem-
such as chronic fatigue,
frustration, or sadness solving
fibromyalgia, or chronic
pain syndromes.

Feeling a sense of
detachment or numbness

Want to discover the UNIQUE ways in which YOUR nervous

system tries to tell you something is off? Or how to know what
kind of trigger you are experiencing?

>>> Click here for my “Nervous System Mapping

Workshop” where I guide you through the whole thing!
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 CHAPTER TWO Nervous System Tools

NERVOUS SYSTEM SUPPORT

• chapter two •
After reading Chapter One, you probably know now that there are times
when you feel the need for nervous system support... especially as certain
triggers come up. In this chapter, I will be sharing practical techniques,
including breathwork, movement practices, and meditation exercises that
will help you boost the parasympathetic nervous system function and
decrease the sympathetic dominant mode.

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 BREATHWORK
One of the most effective ways to regulate your
nervous system is through breathwork. There are
several kinds of breathwork that can be incredibly
effective but if you are working on calming your
nervous system, make sure the breath supports to
activate your parasympathetic nervous system... vs.
sympathetic “fight or flight”.

If you are new to breathwork, I invite you to start by

learning how to breathe properly. (Yes, most people
are NOT breathing correctly!!) By practicing deep,
diaphragmatic breathing, you can activate your
parasympathetic nervous system, which will help you
feel calm and centered.
"Breath is the bridge
>>> How to breathe diaphragmatically in 5mins!
which connects life to
consciousness, which
Another practice I LOVE is alternate nostril unites your body to
breathing or “Nadi Shodhana”. This is a yogic your thoughts."
breathing technique that involves breathing through
one nostril at a time. This practice helps balance
- Thích Nhất Hạnh
the two hemispheres of the brain, promote
relaxation, and improve overall well-being. I’ve
recorded a simple how-to video because writing it
out can be more confusing than showing you!

>>> 7min Alternate Nostril Breathing Practice

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 MOVEMENT
For a more physical approach to nervous system regulation, my favorites are
qigong, shaking, and creative movement.

These practices involve gentle, flowing movements that help release tension,
improve circulation, and promote relaxation and stress reduction in your body.

QiGong is an ancient Chinese practice that combines movement, meditation,

and breath to promote health and well-being. The word "Qigong"
(pronounced chee-gong) translates to cultivating life force. I invite you to
search on YouTube for some free videos or even go to an in-person class in
your city. It’s been a potent practice for me that I always love recommending.

Shaking is believed to help release physical and emotional tension held in the
muscles and nervous system. It may serve as a natural way for the body to
discharge stress and reset itself.

Creative Movement through Dance can be a powerful tool for emotional

regulation. It provides a non-verbal outlet for processing emotions, which can
positively impact the nervous system and overall emotional well-being.

QUESTIONS? DM ME.
@iamanapaulamunoz 10
 MINDFULNESS
Another technique I invite you to try is mindfulness meditation.
Start seated in a comfortable position, hold a soft gaze or close
your eyes, and focus your attention on your breath. Gently
observe your thoughts without judgment... simply letting them
pass by. As you practice this, you can develop greater self-
awareness and reduce anxiety.

Newbie Tip: Start with 3-5mins and then move up!

>>> Here’s a free guided mindfulness meditation for you.

If you find yourself unable to sit still and breathe, don’t worry!
There are different doorways into meditation that you can take
instead. My favorite of these is mindful walking ideally in nature.

Simply go to a place in nature that is quiet and start walking

extra slowly. Feel every bit of your foot kiss the ground half-inch
by half-inch. Open your awareness to feel all nature that
surrounds you. See if you can open your ears to listen more
deeply to the sounds of nature, if barefoot, feel the textures on
your toes, and sense the smells in the wind. Feel your
interconnectedness with all that is!

QUESTIONS? DM ME.
@iamanapaulamunoz 11
CHAPTER THREE Introduction to Attachment

UNDERSTANDING
ATTACHMENT STYLES
• chapter three •

In this Chapter, I will teach you how your attachment system is

developed in childhood, and how it affects all your relationships in
adulthood. We will also go over tools to help you in repairing ruptures.

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 ATTACHMENT THEORY
Attachment theory is the study of connection and safety through
connection between individuals. When we look at attachment we look
at the emotional bonds between individuals and the impact of early
childhood experiences on the development of their attachment and
nervous system.

Studies have shown that caregiver responsiveness and attunement

during pregnancy and early childhood can promote a secure
attachment style, with positive outcomes for emotional regulation and
stress response.

In contrast, neglect or abuse during pregnancy (to mother or baby) and

early childhood can lead to an insecure, avoidant, or disorganized
attachment style and dysregulation in the nervous system, which can
result in anxiety, depression, and difficulty with relationships.

*Remember, your nervous system develops in response to your early

childhood experiences, and attachment experiences shape your
perception of safety and connection and the ways you respond to
stress throughout your life.

By addressing and healing attachment ruptures through the modality

I’ve trained in and support clients with, Adult Attachment Repair Model
(AARM), individuals can rewire their attachment system, improve their
nervous system regulation, and increase their overall well-being.

QUESTIONS? DM ME.
@iamanapaulamunoz 13
ATTACHMENT STYLES
Attachment styles refer to the way we most
commonly relate to others. These “styles” are
shaped by our early childhood experiences and
how we have learned to interpret what kinds of
connections are ‘safe’. The way our attachment
system is wired can affect our relationship to
our Self and our interpersonal relationships in
powerful ways.

For example, those who have secure

attachment styles (not many people) tend to be
more comfortable with intimacy and trust in
their relationships, while those who have
anxious attachment styles may struggle with
feelings of insecurity and a fear of
abandonment. Those who have avoidant
attachment styles may tend to avoid close
relationships altogether.

IMPORTANT NOTE

Attachment trauma can lead to breakdowns in

relationships, where unresolved childhood experiences create
obstacles in forming healthy and satisfying relationships.

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WHAT'S YOUR ATTACHMENT STYLE?

Do you tend to seek out close relationships, or do you prefer to remain

independent?

Do you worry about being abandoned or alone, or do you feel comfortable

being alone?

Do you feel comfortable sharing your feelings with others, or do you tend to
keep them to yourself? These questions can provide insights into your
attachment style.

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 LET’S FIND OUT !
If you wrote about a fear of abandonment or distress
that the other person may leave with insecurity about
yourself and your relationship you lean towards
anxious attachment.

In contrast, an avoidant attachment style involves a

conflicting desire for connection coupled with an
inclination to distance oneself due to emotional
intensity.

If you feel a consistent push-and-pull dynamic,

resulting in rapid emotional dysregulation, and have
a higher trauma load you likely lean more towards
disorganized attachment.

Secure attachment is rare and feels comfortable

being in a relationship AND spending time alone.
You lean towards secure attachment if you don't
crave constant reassurance and generally feel safe
connecting with others.

IMPORTANT NOTE

While attachment styles help you start to

understand yourself through an attachment
lens on how you approach relating...
you are not just ONE style all the time.

You are a multifaceted being that is in a dance

in every relationship and while you will have
tendencies... each relationship can trigger
different things in your attachment system.
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CHAPTER FOUR Attachment Healing Methods

ATTACHMENT REPAIR
• chapter four •
As someone who has experienced the impact of attachment trauma
firsthand, I know how important it is to find effective healing techniques
that work. There are various attachment-focused techniques that I have
found to be incredibly helpful on my healing journey and in my clients
healing as well! Read this Chapter to learn what is available :)

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 ADULT ATTACHMENT
REPAIR MODEL (AARM)
AARM is the most effective way I have trained in and
experienced to rewire one’s attachment system. This
modality is a body-based approach to heal
attachment ruptures that are held in our body while
being in a safe relational container with a practitioner.
“Ruptures that
We work with a “transitional attachment object” to happen in
provoke a right brain - right brain connection while
relationship must
staying aware of the sensations in the body. We let
the body lead and move from a state of processing be healed in
deep trauma or emotion to resting in well-being. relationship.”

As we work on repairing the attachment system, how -Peter Cummings

you feel about connection and more specifically your
perception of safety in connection begins to shift. As
this shift takes place you start feeling more well-
being over dysregulation in your day-to-day life...
even during triggering relational experiences (like
going home for the holidays or getting into an
argument).

A really important note about attachment repair is

that it is a relational healing modality. Attachment is
ABOUT connection so it gets to be healed in
connection with others. Self-Help can only go so far
with attachment repair because you can repair your
relationship with yourself all day but the moment you
go into a relationship things will get rocky if you
haven’t repaired relationally with a practitioner.

CLICK HERE IF YOU ARE INTERESTED IN 1:1 SUPPORT

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 INNER CHILD WORK
Another technique that supports attachment healing is
inner child work, which involves reconnecting with the
younger version of ourselves who experienced
attachment ruptures. This technique can help us to
identify and process unresolved emotions related to
these earlier experiences.

PARTS WORK "The capacity to form

& maintain healthy
Another technique that has proven extremely helpful
relationships is
is internal family systems (aka parts work), which
involves working with child parts of us that have
essential for emotional
fractured from our psyche at difficult points in our well-being, and the
lives. We all have many parts that have different ways foundation of such
of reacting or coping with situations when triggered. bonds lies in secure
attachment
When we begin to work with our parts vs. letting them
experiences during
unconsciously run our lives, we will find a deeper
early life."
awareness of our triggers and core needs. As we
integrate these parts of us back into our psyche we
learn how to be our ideal parent figure as we - John Bowlby
compassionately learn to hold ourselves.

Like AARM, parts work is most effective when healed

relationally with a practitioner. You can do some parts
work self-to-self but it is very complex and not close
to as effective as if you have a skilled practitioner
tracking your nervous system and supporting you.

CLICK HERE IF YOU ARE INTERESTED IN 1:1 SUPPORT

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CHAPTER FIVE The Next Healing Steps

TAKING THE NEXT STEP

• chapter five •
As we wrap up this journey together, I want to emphasize just how important
it is to prioritize nervous system support and attachment healing; they are
the foundation of HOW we connect and relate to others in this world!

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 CONCLUSION The Next Healing Steps

Throughout this comprehensive guide, we covered:

What your nervous system is and WHY it’s important
What is attachment & what happens when we have ruptures
What your attachment style is and why that matters to you
Easy and practical tools and techniques to help you regulate
your nervous system
Effective modalities for attachment repair so you can have
healthy and secure relating

Imagine... as you heal your attachment trauma you will be able

to form and maintain a strong, healthy relationship with yourself
and others! This is possible for you :)

It began with you reading this book and moving through the
different exercises -- good job!! Now if you want to go deeper,
gain more self-awareness, and create lasting change... your
invitation for deeper change is below!

Thank you
I feel honored to invite you to join me and others seeking to
rebalance their nervous systems and heal their attachment ruptures
in an 8-week virtual group program starting May 2024! You will
get valuable support and expert guidance while building community
with others who are on the same journey!

>> Book a call with me today to take the next step! <<
*this call is free of cost or pressure!
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