ZENVITA CHIROPRACTIC

Your between-session companion

4-7-8 Breathing

Inhale through nose — 4 counts
Hold — 7 counts
Exhale through mouth — 8 counts
Repeat 4 times.

Physiological Sigh

Deep inhale through nose
Sniff in a little more air at the top
One long slow exhale through mouth
Repeat 2-3 times.

5-4-3-2-1 Grounding

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

Cold Water Reset

Splash cold water on your face or hold wrists under cold water for 30 seconds. Stimulates the vagus nerve and quickly shifts your state.

The Pause

Before reacting — pause. Place both feet flat on the floor. Take one slow breath. Ask: "Is this an emergency, or does it just feel like one?"

Body Shake

Stand up. Gently shake your hands, arms, then whole body for 30-60 seconds. Discharges stored nervous system activation.

Humming

Hum softly for 60 seconds. Vibrates the vagus nerve directly — one of the simplest ways to shift into a calm state.

Today's Reflection

What does your body most need today — and are you giving it that?