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Instructions:

  1. Move slowly and with an intention (slow = safe for your Nervous System);
  2. Emotions and sensations may arise (tingling, chills, shaking, yawning, etc.) – this is normal;
  3. The focus is on bodily sensations through the 5 senses at all times;
  4. Release the need to control: surrender, explore, embody.

Seated Exercises for Parasympathetic Nervous System Activation

Introduction & Benefits

These seated movements are designed to gently stimulate the Parasympathetic branch activation (’Rest & Digest’), fostering safety, body awareness, allowing you to release stored emotional tension. Beneficial for short-terms and long-term Nervous system regulation, they are great after a busy day or during a mindful morning routine.

Recommendations

Use these techniques during stressful moments, anxiety, or breaks to reconnect with your body. While performing the exercises, make deep belly inhales through the nose and longer exhales through the mouth.

Precautions

If any movements cause discomfort, modify or stop immediately.

**1. Heart & Belly Hand

Placement:**

  1. Place one hand on your heart and the other on your belly.
  2. Tune into the sensations of expansion and contraction with each breath. Hold for about 1 minute.

2. Somatic Hug:

  1. Cross your arms over your chest, hugging yourself.
  2. Smile softly and hold yourself as you would a loved one.
  3. Stay for 30 seconds, breathing deeply into your belly.

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Heart & Belly Hand Placement.

3. Thymus Massage:

  1. Place your hand on the center of your chest, slightly underneath your collarbone.