In my latest Substack post I mention three polyvagal exercises I’ve been doing regularly to reset my nervous system. I wanted to share the details of those exercises here in case they help you, too.
The Basics Exercise
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Sit tall in a chair (or toilet! That can be a good way to remember to do it!)
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Interlace your hands behind your head. Sit tall.
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With your EYES ONLY, look to the right and hold.
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Breathe, relax, and allow your body to soften.
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Hold 30-60 seconds or until you feel a deep relaxation.
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Repeat on the left side.
Seated Salamander Exercise
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Sit tall in a chair (or toilet! That can be a good way to remember to do it!)
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With your EYES ONLY, look to the right and hold.
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Allow your right ear to melt towards the right shoulder (not turning your head).
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Breathe, relax, allow your head to be heavy and you body to soften.
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Hold 30-60 seconds or until you feel a deep relaxation.
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Repeat on the left side.
Sphinx with Head Turn
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Lay on your belly and prop yourself up on your elbows.
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Anchor your pelvis by pressing down through the pubic bone.
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Draw shoulders down out of your ears and extend your neck naturally (don’t look up too high).
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Turn your head to look over your right shoulder and hold for 1 minute, switch.
