The witch wound refers to the intergenerational trauma stemming from the historical persecution of individuals, largely women, labelled as witches. This legacy is passed down through lineage and culture, often manifesting as a fear of visibility, self-expression, and authenticity. In modern life, it can appear as self-silencing, appeasement, and chronic vigilance. This wound particularly affects women who identify as sensitive and intuitive, especially those who choose to share their gifts and unique visions with the world through art, projects, or business. The witch wound embodies a fear of being visible and expressing our true selves. Acknowledging and gently untangling these patterns is a crucial step toward reclaiming our voice, power, and presence. In this article, we will explore how to heal the witch wound using somatic healing and nervous system regulation. 

Understanding neuroception

One essential key to healing the witch wound is understanding neuroception, a term derived from Polyvagal Theory, which is also known as the science of safety. Neuroception refers to our body's unconscious ability to detect cues of threat or safety in our environment, within ourselves, and in our relationships. This process happens beneath our conscious awareness and is not something we can control. Neuroception continuously scans three dimensions:

1. Inside: what is happening within our own bodies, for example, breath or physical tension
2. Outside: the environment around us, for example, sounds, expressions, tone of voice, physical space
3. In-between: our social connections and interactions, which include face-to-face relationships as well as digital communication like emails, messages, and social media.

This constant scanning explains why modern life can be so taxing on our nervous systems. The seemingly harmless messages and notifications are often interpreted as threats by our bodies, especially for those who already bear a fear of persecution. Our nervous system does not differentiate between the tension of a live confrontation and the stress of waiting for a reply to a vulnerable post. If we hold the belief—whether consciously or unconsciously—that being our true selves, sharing our unique gifts, or embracing our sensitivity is dangerous, our bodies will instinctively focus on making sure we are safe enough, even if that means not expressing ourselves at all. For instance, suppose you launch a Reiki business and start sharing your work on social media. Even if your content is beautiful and supportive, you might feel tension in your body, a tightening in your throat, and an overwhelming urge to hide. This response comes from your nervous system, perceiving social media (which your body considers an "in-between" space) as a potential threat. To deepen your understanding of neuroception take a look at this dedicated article.

How to feel safe enough to be seen

To gently shift out of hypervigilance and the fear of being visible, we can focus on what Polyvagal Theory describes as the ventral vagal state. This state is a branch of the parasympathetic nervous system that fosters feelings of safety, connection, creativity, and calm engagement. In the ventral vagal state, we feel grounded, open, curious, and capable of engaging in relationships with others and the world around us. It is also a state where creativity flourishes, allowing us to share our gifts and projects in a more peaceful way since our bodies feel safe enough. When in this state, we experience a sense of "I am safe enough; I can be myself here," or simply, "I will find ways to express myself and stay true to who I am."

In a ventral vagal state, the body feels less tense, our breath becomes calmer, and our muscles soften. Our inner dialogue turns kinder, less judgmental, and more hopeful. We tend to focus on solutions and options, even when faced with challenges. As a result, the world appears more inviting and filled with opportunities. Our creative ideas become exciting, even if some fear is still present. However, this excitement does not transform into panic, self-silencing, or shutdown. The ventral vagal state provides a physiological foundation that enables us to act authentically. For a deeper look into the various states of the nervous system and how they impact your energy, creativity, and sense of safety, read this article.

Your safety map: healing the witch wound

The first step in cultivating a state of safety is to remember it. Begin by reflecting on recent experiences when you felt truly comfortable in your body—perhaps after a massage, a deeply relaxing yoga class, a meaningful conversation, or a peaceful walk in nature. Consider how your body felt during those moments. What was the tone of your internal voice? How did you view your creative projects, your art, your visibility, and your desire to share your gifts? Were you able to envision being seen and appreciated without fear in those moments? You can download your free witch safety map here, or click on the picture below.

In this document, list your experiences in detail, including body sensations (such as warmth in the chest or openness in the throat), emotional tones (like calm, trust, or hope), and your perception of yourself and your work during those times. This document will serve as your vagal map. It represents a deeply personal compass to refer back to whenever you feel insecure about visibility and self-expression. These memories are not just pleasant; they act as anchors that remind your nervous system of your path forward.

It is important to explore how your body feels in a vagal state. Each of us experiences safety differently, and my vagal state likely feels slightly different from yours. This journey is about being curious about how your body and nervous system function. Think of this as a personal map, a way to empower yourself and create the conditions in which you can thrive as your authentic self.

Finding your vagal anchors

Now that you have started to recognize how the ventral vagal state feels in your body, it is time to introduce anchors—specific people, places, practices, and moments that consistently help you return to a state of inner safety and calm. Think of this as identifying the predictable “who, what, where, and when” that contribute to your nervous system’s sense of safety.

• Who: Who are the people with whom you feel safe being your most authentic, intuitive, magical, or even wild self? These are the friends, mentors, or loved ones who don’t require you to shrink, mask, or edit who you are.
• What: What are the activities that naturally bring you into a grounded, calm state? It might be painting, gardening, walking in the forest, tending to your cat, or lighting a candle and journaling. These are actions that restore your sense of connection to yourself and the world.
• Where: Where do you feel most at ease? Maybe it’s your kitchen in the morning light, a quiet corner of a local museum, a tree-lined path in the woods, or your own cozy bed. Identify places where your body naturally softens.
• When: Are there specific times of day or week when your system feels more open and spacious? Perhaps it’s early Sunday morning when the world is quiet, or weekday afternoons when the light hits just right and the streets are less crowded. Be as specific as possible—subtle rhythms matter.

These are your ventral vagal anchors. The more you consciously incorporate them into your daily routine, the more you reinforce a sense of safety in your nervous system. These anchors serve as reference points—not only for comfort but also for enhancing feelings of safety in your creative work, visibility, and deepest self-expression. Lean into these anchors each time you feel the witch wound affecting you. Trust that they will help you day after day, retuning your nervous system and healing your fear of visibility. You can download and print your free "witch wound safety map," which is specifically designed to help you discover your vagal anchors: download it here.

Next steps in healing the witch wound 

If you are ready to begin this journey more deeply, download the free witch wound safety map. Remember, you don’t need to force your way forward. You need curiosity and compassion towards yourself to be the right anchor to return to safety. Find below some selected resources to help you reclaiming your voice.

• Free E-book Safe to flow
• What is the neurobiology of feeling safe, and why is it important for feminine embodiment?
• What is the meaning of co-regulation? | Understanding it through the power of sisterhood