20-MINUTE DAILY PRACTICE
Nervous System Reset
Vestibular · Visual · Limbic Regulation
Perform twice daily — Morning to prime · Evening to reset
Phase 1 · Limbic Grounding
Phase 2 · Visual & Vestibular
Phase 3 · Dynamic Integration
1
PHASE 1
Limbic Grounding & Centring
GOAL
Signal safety to the brain's emotional center to lower the threat response before adding movement.
5 MIN
GROUNDING · SAFETY MAPPING
Orienting to Safety
Slowly scan your environment. Notice three specific colors and two textures. This simple act of "mapping" your space tells the limbic system you are not in immediate danger.
TIP
🎯 Spot 3 colors (blue, gold, green) — then touch something rough and something smooth.
BREATH · VAGUS NERVE
The Voo Breath
Inhale deeply, then exhale while making a low-pitched "Voooo" sound. The vibration stimulates the vagus nerve, shifting the body from "fight or flight" to "rest and digest".
TIP
🔉 Make the sound as long and low as you can — feel it vibrate in your chest.
TOUCH · BREATH · SELF-COMPASSION
Self-Soothing Touch
Place one hand on your heart and the other on your belly. Feel the warmth and the gentle rise and fall of your breath for 1–2 minutes.
TIP
⏱ Set a gentle 2-minute timer and simply receive your own warmth.
2
PHASE 2
Visual & Vestibular Coordination
GOAL
Improve the Vestibular Ocular Reflex (VOR), which stabilizes your vision while your head moves.
10 MIN
EYE MOVEMENT · 20 REPETITIONS
Saccades (Rapid Eye Shifts)
Hold two index fingers ~12 inches apart at arm's length. Rapidly shift your gaze from one fingernail to the other without moving your head. Do 20 repetitions.
TIP
🤚 Keep your head perfectly still — all the movement is in your eyes only.
SMOOTH TRACKING · H OR X PATTERN
Smooth Pursuit
Slowly move one finger in a large "H" or "X" pattern in front of your face. Follow it with your eyes only, keeping your head completely still throughout.
TIP
🖐 Trace each shape slowly and deliberately — smooth movement trains accurate tracking.
VESTIBULAR · EYES CLOSED
Head Nods & Turns (Eyes Closed)
Sit comfortably. Slowly turn your head side-to-side 10 times, then up-and-down 10 times with your eyes closed. This forces your vestibular system to work without visual help.
TIP
⚠️ If dizziness spikes sharply, open eyes and rest — never push through vertigo.
3
PHASE 3
Dynamic Integration & Proprioception
GOAL
Reconnect the regulated eyes and ears to the physical body.
5 MIN
SPINE RESET · FLOOR WORK
The Arch and Flatten
Lie on your back. Inhale and gently arch your lower back off the floor; exhale and flatten it completely. This "resets" the spine's relationship to the ground.
TIP
🌊 Move slowly with breath — let the floor support you completely on each exhale.
BALANCE · PROPRIOCEPTION · 30 SEC
Heel-to-Toe Stance
Stand near a wall for safety. Place one foot directly in front of the other (tightrope style). Hold for 30 seconds. To progress, slowly turn your head left and right while holding.
TIP
🧱 Keep the wall within arm's reach — especially when adding head turns to progress.
RELEASE · INTEGRATION · 1 MINUTE
Shaking Out Tension
Stand and gently shake your hands, arms, and legs for 1 minute. Imagine "shaking off" any remaining stress or physical "noise" from the day.
TIP
✨ Let it be loose and a little silly — animals do this naturally after stress.
IMPLEMENTATION
Tips for Daily Practice
Morning Session
Focus on the Visual & Vestibular phase to sharpen your focus and balance for the day.
Evening Session
Spend more time on the Limbic and Integration phases to down-regulate for sleep.
Safety First
If any exercise causes a sharp increase in dizziness or nausea, stop immediately and rest. Never push through intense vertigo.
You've got this.
Twice a day —
20 minutes — one breath at a time.