Somatic practices
Short, evidence-informed practices for breath, humming, orienting, movement, grounding, and rest. Each one includes when it tends to help and simple steps you can follow anywhere.
Breathwork
1 min
Three Physiological Sighs
When stress is building, your chest feels tight, or you need to reset quickly.
3 min
Slow Exhale Breathing
To shift gently toward calm.
3 min
7-11 Breathing
When you want a longer exhale to settle activation, anxiety, or a busy mind.
4 min
Alternate Nostril Breathing (Nadi Shodhana)
When your nervous system feels overwhelmed, anxious, or scattered. It helps bring the body back into balance by regulating both sides of the nervous system.
3 min
Slow Belly Breathing
To invite the body into a calmer, restful state.
3 min
Breath of Joy
When you need to release stagnant stress and increase vitality.
Humming
Grounding
Meditation
Body Awareness
1 min
Soften the Shoulders
Any time you notice tension creeping up into your neck or shoulders.
2 min
Orient to the Room
When you want to remind your system you are safe.
1 min
Jaw and Tongue Release
To soften a held jaw and signal safety.
2 min
Vagus Nerve Eye Reset
When stress, overwhelm, or overthinking has you feeling activated and you need a quick reset.
2 min
Gentle Ear Pulling
When you want to release tension, increase body awareness, and support nervous system regulation.