Practices

Every practice in the library, in one list. Narrow it by how long you have, who it is written for, and where you are right now.

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235 practices

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Breathing that has gone almost invisible happens in both kinds of stillness, so it will not tell you which one you are looking at. Muscle tone will.

Look at the jaw, the hands, the shoulders, the way the body is being held in the chair. Tight and set is one thing. Slack and heavy is another. You…

A minuteYour nervous systemBody basedQur’an 32:9One line of research

Stand on one foot for half a minute, a hand on a chair if you need it, and put all your attention into the foot on the floor.

You will find it is never still. There is a constant small negotiation towards the toes, the heel, one side and back again, and every so often you…

A minuteYour nervous systemBody basedQur’an 3:191One line of research

Try locking your ankle and holding everything rigid while you balance. You will fall over. The wobble was doing the work.

People who are frightened of losing control often try to hold themselves regulated: clamped, monitoring, allowing no drift. It is exhausting and it…

A minuteYour nervous systemBody basedQur’an 13:28One line of research

There are small signs that somebody has come back into connection: light in the eyes, a bit of music in the voice, a smile that arrives by itself.

They are easy to see once you know to look, and they are just as useful in reverse. If you are with someone difficult and your own voice has gone…

A minuteYour nervous systemBody basedQur’an 23:78One line of research

Breath does not always calm. For some people it opens the door to feeling, for others it puts a little distance in. Find out which it does for you today.

There is more about your body than the practices: the your body area has the themes and the courses too.

The instruction to breathe deeply gets handed out as though it settles everyone. Plenty of people find that attention to their breath brings the…

A minuteYour nervous systemBody basedQur’an 7:205One line of research

Your heart speeds up slightly on every breath in and slows on every breath out. Sit quietly with a hand on your chest and you can feel it.

This is why lengthening the out breath calms you and lengthening the in breath wakes you up. It also means you carry a working control that needs no…

A minuteYour nervous systemBody basedQur’an 25:47One line of research

Hum a note you like for a few breaths, and try covering your ears with your palms so the sound fills your head.

The vibration carries through your throat and your inner ear, and humming lengthens the out breath for you without any counting. Choose your own note…

A minuteYour nervous systemBody basedQur’an 7:205One line of research

Breathe in, then push the air out gently against a closed throat, or against lightly pinched nostrils, for a couple of seconds.

The change of pressure in your chest is what does the work, and two or three rounds are enough to notice something. Keep it gentle. Straining is…

A minuteYour nervous systemBody basedQur’an 94:1One line of research

Whatever happens in a session, the change gets built in the other hours. Choose things you can do at a bus stop with nothing in your hands.

There are roughly 167 waking hours a week outside an appointment, and that is where a practice either becomes yours or quietly disappears. Elaborate…

A minuteYour nervous systemBody basedQur’an 3:191One line of research

When someone is frightened, your words may not reach them however sensible they are. Drop your voice, slow right down, and let the tone do the work.

In high alarm, hearing tips towards low rumbling sounds and away from the range the human voice sits in, so reassurance can genuinely fail to land.…

Five minutesYour nervous systemBody basedQur’an 7:205One line of research

The steadiness you are training shows up in more than your mood. Sleep, digestion and how quickly you come down after a fright tend to move together.

Worth knowing when progress on the thing you came for feels slow. People often notice they are sleeping better, or snapping less, before they notice…

Five minutesYour nervous systemBody basedQur’an 32:9One line of research

Body based practices sit alongside medication rather than replacing it. If you take something, you can do both.

They are worth having on the menu for people who cannot take medication, do not want to, or want something of their own to do as well. The skill you…

Five minutesYour nervous systemBody basedQur’an 106:4One line of research

None of this needs explaining to work. A child who cannot say what happened can still be helped by breath, movement and sound.

That makes body based work useful right across the ages, and for anyone who finds talking hard, including people whose language is not the one the…

Five minutesYour nervous systemBody basedQur’an 16:78One line of research

When someone cannot take in your reassurance while they are frightened, that is the receiver and not their willingness. Wait for the wave to pass and try again.

In high arousal, hearing shifts away from the band the human voice occupies, so kind words can genuinely arrive as noise. It is easy to read that as…

Five minutesYour nervous systemBody basedQur’an 20:46One line of research

A healthy heart rate is not a metronome. The small variations between beats are a sign your body can still adjust to what is in front of it.

Heart rate variability is exactly that: how much the gaps between beats change. More of it generally goes with a system that can speed up when needed…

Five minutesYour nervous systemBody basedQur’an 25:47One line of research

Rest your attention in the middle of your chest, let your breath slow as though it were moving in and out through there, and bring to mind something you feel warmly about.

A hand on your chest can help you find the place. The feeling does not have to be big: gratitude for something small, or the ordinary fondness you…

Five minutesYour nervous systemBody basedQur’an 13:28One line of research

Slow breathing on its own does less than slow breathing with a warm feeling attached and something showing you how you are doing.

That is the difference between the deep breathing most people have tried and found underwhelming, and this. The feedback matters because otherwise…

Five minutesYour nervous systemBody basedQur’an 2:152One line of research

Keep the explanation short when you offer this to someone. It is a way of breathing that gets your heart to send your brain a message to settle. Would you like to try it?

Long technical framings cost more than they buy. They ask a person to take in a great deal before they have felt anything, and the offer of a choice…

Five minutesYour nervous systemBody basedQur’an 7:205One line of research

Practise this when you are calm and again when you are wound up. The second one is what makes it available in the moment you need it.

Skills learned in one state can be strangely hard to find in another, which is why people say they forgot to use it. Do the first round with someone…

Five minutesYour nervous systemBody basedQur’an 33:41One line of research

A skill that lives in your own body and your own phone stays with you after the appointments stop. That is worth choosing for.

Plenty of what helps during treatment ends when the relationship does. This does not. People often say afterwards that the breathing thing was the…

Five minutesYour nervous systemBody basedQur’an 50:16One line of research