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Expansion vs Resistance
Open space for hard sensation in your body instead of suppressing or fleeing.
Goal
Accept hard body sensations instead of resistance that intensifies them.
Steps
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1
Notice hard sensation's location in body (chest, belly, throat).
Expected Outcome
Immediate
Sensation eases 30-50% by stopping resistance.
Evidence base
School: ACT
Founders: Russ Harris (2008)
Harris popularized in "The Happiness Trap".
Keywords
Frequently asked questions
How long does "Expansion vs Resistance" take?
This exercise takes about 10 minutes, practiced solo in a Somatic format.
When will I notice the effect of "Expansion vs Resistance"?
Sensation eases 30-50% by stopping resistance. In the short term: You learn resistance is what fixates pain.
Is "Expansion vs Resistance" evidence-based?
Yes — it draws on ACT (Russ Harris (2008)). Harris popularized in "The Happiness Trap".
Is "Expansion vs Resistance" suitable for beginners?
Its difficulty level is: Intermediate. No external tools required — it can be practiced directly inside the app.
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