Week 5: Getting Unstuck
Nervous System Practices
Practice 1: Fire Breath
An activating breath practice to build alertness and nervous system flexibility.
Sit comfortably with your spine upright.
Begin rapid nasal exhales, using the lower belly to pump the breath.
Let the inhale happen naturally between exhales.
Complete 50 exhales, then exhale fully and pause briefly.
Inhale deeply, pause at the top for a few seconds, then release.
Repeat for 1–2 rounds.
Stop if you feel dizzy or uncomfortable. Follow with grounding if needed.
Practice 2: Yin Yoga
A restorative practice to support recovery and integration.
Choose 2–4 simple yoga poses such as: child’s pose, seated forward fold, butterfly.
Hold each pose for 2–4 minutes with relaxed breathing.
Allow muscles to soften without forcing stretch.
Notice sensation and emotional tone without trying to change anything.
End with 2–3 minutes of stillness.
You can either view the information here on line, or download the Week 5 lesson pages