You don’t need the perfect routine. You need a small one you’ll actually do. Ten minutes is enough to tell your body, “We’re okay. We can soften a notch.” That’s the whole goal here—one notch softer. Not enlightenment. Not a personality transplant. Just a little more room to breathe.

How to use this

• Do this once a day for a week. Same rough time if you can.
• If ten minutes feels like a lot today, do five. If five feels like a lot, do two.
• Keep the moves tiny and repeatable. We’re training trust, not chasing heroics.

Part 1 — Breath (3 minutes)

What: Inhale through your nose for a count of 4. Exhale through your nose for 6–8.
How: Sit or stand tall enough to breathe freely. Shoulders easy. Jaw and tongue relaxed.
Why: A slightly longer exhale nudges your body setting (how revved up or shut down you feel) toward “workable.”

If you struggle:

• 4/6 too long? Try 4/5 or 3/4.
• Feel lightheaded? Shorten the exhale and open your eyes.
• Restless? Count five smooth breaths instead of the clock.

When to stop: Pain, dizziness that doesn’t pass quickly, or a rising panic. Smaller is smarter.

Part 2 — Movement (3 minutes)

We’re not working out. We’re unsticking.

• Shoulder rolls — 10 slow forward, 10 slow back. Move only where you can breathe.
• Neck and jaw release — Gentle yes/no nods; soften your tongue from the roof of your mouth.
• Slow back roll (a gentle, wave-like movement through your spine) — Start at the tailbone and slowly “roll” up to the base of your skull, then back down. 3–5 passes. Small range, no forcing.

If something hurts, skip it. Swap in wrist circles, hip circles, or ankle rolls. This is about circulation, not performance.

Part 3 — Reflection (3–4 minutes)

Two lines. That’s it.

• Line 1: “Right now my body feels __.”
• Line 2: “One notch softer would be __.”

If words are hard, list 3 physical sensations (warm, tight, fluttering) and 1 tiny next step (sip water, open a window, stand up). Set a timer and stop (choose a time, then stop).

Put it together (10 minutes)

• Breath: 3:00
• Movement: 3:00
• Reflection: 3–4:00
  Done.

If you only have five minutes:

• Breath 2:00 → Movement 2:00 → Reflection 1:00.

If you only have two minutes:

• Breath 60–90 sec → Write one line → one shoulder roll set.

Where this fits in your day

Pick morning/evening bookends (tiny routines you repeat daily):

• Morning: Do this right after you wake up, before messages.
• Evening: Do a shorter version right before bed (dim lights, 2 minutes of breath, one line).

Predictability teaches safety. Your body learns by repetition, not by pep talks.

Seven-day tiny checklist

Mark an X when done. Note those moments where you one notch softer than before.

Mon ☐ Tue ☐ Wed ☐ Thu ☐ Fri ☐ Sat ☐ Sun ☐

If you miss a day, start again tomorrow. No punishment laps.

Troubleshooting (read this if you stall)

• “I forget.” Pair it with something you already do (after coffee, after brushing teeth, before opening email).
• “I get sleepy when I slow my breath.” Make the exhale shorter (4/5). Do movement first.
• “I feel more anxious.” Shrink the practice: 60–90 seconds, eyes open, hand on chest or thighs.
• “Nothing’s changing.” Watch for smaller wins: quicker recovery after stress, kinder self-talk, slightly better sleep. Those count.

Why this matters (in plain terms)

Breath lowers the noise. Movement gets things circulating again. Reflection helps you notice and name what’s real. Put together, they shift your body setting toward “doable,” and that’s where change actually sticks.

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Term key:

• Body setting: how revved up or shut down you feel.
• Morning/evening bookends: tiny routines you repeat daily.
• Slow back roll: gentle, wave-like movement through your spine.
• Set a timer and stop: choose a time, then stop.
• One notch softer: a small shift toward less tension.