Practices

Short daily movement and breath sequences. Each one is self-contained and takes 10–20 minutes. Pick the one that matches your state right now, or follow the full daily routine.

Morning Sequence

15 minutes. Do this within 30 minutes of waking. Wake up your spine and lymph without triggering a stress response.

Midday Reset

10 minutes. Clear lymph and fluid buildup after prolonged sitting. Do this after 2+ hours at a desk.

Breathing Practice

10 minutes. Activate your vagus nerve with humming, nostril breathing, and interoceptive attention.

Evening Wind-Down

15–20 minutes. Do this 30–60 minutes before bed to shift your nervous system from daytime alertness to nighttime restoration.