Nervous System Reset — Somatic Release

Lie on your back and let the belly go completely soft — stop sucking it in. Most of us spend the whole day with the gut braced and tucked; it's the body's central area for feelings and emotions.

1. Lie flat, knees bent or legs long
2. Let the belly rise and fall with the breath
3. No core bracing — actively let it go heavy
4. 3 slow breaths

Knees up, point the hips toward the sky and un-clench. You sit on these all day — the butt cheeks are a common place people squeeze and tuck without noticing.

1. Knees bent, feet planted, hips lifted
2. Point the tailbone up — 'show them you're not afraid'
3. Melt the glutes, don't squeeze
4. 3 slow breaths

Sit crisscross-applesauce and raise both arms to 45° like a star. Picture a vent in each armpit and let that thing breathe.

1. Cross-legged, spine tall
2. Arms up at 45°, like a star
3. Picture a vent in each armpit
4. Shoulders down, breathe into the sides

Open the front of the neck and breathe deep. Anxiety tucks the throat in — the tell is that 'gulping' feeling. Rotate the head side to side and let it release.

1. Lift chin up and back — don't tuck
2. Open the airway, slow long exhales
3. Rotate head gently to both sides
4. The strongest lever in the routine

Press, flex, extend and bend the hands and feet through full range in multiple directions. They hold a lot of tension too — this affirms dexterity and mobility.

1. Press, flex, extend, bend — hands and feet
2. Work every direction deliberately
3. Keep breathing through it
4. Finish with a slow exhale