Nervous System Decompression

Before you start

• Find a quiet spot and lower the lights or the noise if you can.
• Rest in a comfortable position with a hand on your belly and a hand on your chest.
• Let your tongue rest on the floor of the mouth and unclench your teeth.

During the session

1. Inhale gently through the nose for 4 counts, feeling the belly rise first.
2. Exhale through the nose or softly pursed lips for 8 counts, as if fogging a mirror.
3. Imagine tension draining out through your arms and legs with every long exhale.
4. If 8 counts feels strained, use 6. Comfort matters more than the count.

AfterKeep breathing naturally for a few breaths and notice any change in tension or mood.