breathe and calm
Once you have a sense of these movements, you can do them in your own time, or listen to the recordings again if you wish.
There is no magic amount of time spent. The most important thing is the quality of your awareness. Giving yourself the gift of kind attention is already a significant reset of your nervous system.
Use these sequences to feel calmer as you access the parasympathetic phase of the autonomic nervous system.
low back tension