Practical exercises: saying no and vocal work

For many people with a history of chronic stress, attachment wounds, or complex trauma, boundaries don't land as neutral information — they register in the nervous system as abandonment, threat, or loss of connection. In this episode of Trauma Rewired, we explore why that happens and what it actually takes to rewire those responses at the level that matters most: the body.

This conversation reframes boundaries not as walls, ultimatums, or communication strategies, but as a nervous system skill that emerges from regulation, capacity, and internal coherence. Together with our guest, we unpack why setting boundaries from anger can feel easier than setting them from truth, why receiving boundaries can activate shame or collapse, and how post-traumatic growth allows boundaries to become a source of safety rather than disconnection.

If you've ever understood boundaries intellectually but struggled to live them relationally, this episode offers a deeper, more compassionate lens — one rooted in neuroscience, somatics, and the lived process of healing.

In this episode of Trauma Rewired, co-hosts Jennifer Wallace and Elisabeth Kristof are joined by Margy Feldhuhn, co-owner of Brain-Based Wellness, for a grounded, practical conversation about boundaries.

The conversation addresses why boundaries can feel threatening for people with relational or developmental trauma, how control dynamics get confused with protection, and what it looks like to set limits without shame, punishment, or power struggles. Whether you struggle to set boundaries, feel triggered by others' boundaries, or worry about being "too much," this episode offers language and perspective that supports safety rather than disconnection.

Chapters

00:00 – Intro/Why boundaries often get mislabeled as control 07:42 – Trauma, power, and the nervous system's role in boundaries 15:30 – The difference between protective limits and coercion 24:10 – Why boundaries can feel unsafe or activating 33:45 – Common boundary mistakes rooted in trauma responses 44:20 – What healthy, non-controlling boundaries actually look like

Calls to Action

👉Join us for a free NSI workshop Feb 11: Integrating the Nervous System with Precision and Purpose: https://neurosomaticintelligence.com/integration-workshop/

👉Learn to work with Boundaries at the level of the body and nervous system at https://www.boundaryrewire.com

👉Get a two-week free trial of neurosomatic training at https://rewiretrial.com

Research Resources:

Taylor, S. E. et al. (2000) Biobehavioral responses to stress in females: Tend-and-befriend, not fight-or-flight. Psychological Review, 107(3), 411–429. https://doi.org/10.1037/0033-295X.107.3.411

Taylor, S. E. et al. (2011) Tend and Befriend: Biobehavioral Bases of Affiliation Under Stress.Current Directions in Psychological Science, 20(6), 357–362. https://journals.sagepub.com/doi/10.1177/0963721411429454

Heinrichs, M. et al. (2003) Social support and oxytocin interact to suppress cortisol and subjective responses to psychosocial stress. Biological Psychiatry, 54(12), 1389–1398. https://doi.org/10.1016/S0006-3223(03)00465-7

Carter, C. S. (2014) Oxytocin pathways and the evolution of human behavior. Annual Review of Psychology, 65, 17–39. https://doi.org/10.1146/annurev-psych-010213-115110

Disclaimer:

Trauma Rewired podcast is intended to educate and inform but does not constitute medical, psychological or other professional advice or services. Always consult a qualified medical professional about your specific circumstances before making any decisions based on what you hear. We share our experiences, explore trauma, physical reactions, mental health and disease. If you become distressed by our content, please stop listening and seek professional support when needed. Do not continue to listen if the conversations are having a negative impact on your health and well-being. If you or someone you know is struggling with their mental health, or in mental health crisis and you are in the United States you can 988 Suicide and Crisis Lifeline.

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We do our best to stay current in research, but older episodes are always available. We don't warrant or guarantee that this podcast contains complete, accurate or up-to-date information. It's very important to talk to a medical professional about your individual needs, as we aren't responsible for any actions you take based on the information you hear in this podcast.

We invite guests onto the podcast. Please note that we don't verify the accuracy of their statements. Our organization does not endorse third-party content and the views of our guests do not necessarily represent the views of our organization. We talk about general neuro-science and nervous system health, but you are unique. These are conversations for a wide audience. They are general recommendations and you are always advised to seek personal care for your unique outputs, trauma and needs.

We are not doctors or licensed medical professionals. We are certified neuro-somatic practitioners and nervous system health/embodiment coaches. We are not your doctor or medical professional and do not know you and your unique nervous system. This podcast is not a replacement for working with a professional. The BrainBased.com site and RewireTrial.com is a membership site for general nervous system health, somatic processing and stress processing. It is not a substitute for medical care or the appropriate solution for anyone in a mental health crisis.

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