A simple at-home sequence to support recovery, balance and body awareness
If you’re recovering from a concussion, feeling the effects of chronic stress, or struggling with eye strain, this gentle sequence is designed to help you reconnect with your body, calm your nervous system, and support brain-body integration.
Each step has been carefully chosen to stimulate key areas of the nervous system – particularly those involved in breathing, vision, posture, and balance – without overstimulation.
And yes, I get it—it can feel a bit silly doing these face squeezes and eye movements. I had to do it on camera, and now it’s there for you to watch forever!
In moments like this, when you feel awkward or self-conscious, it helps to focus on the bigger outcome. And here’s a bonus: it's also a great ego-training exercise—learning to be okay with feeling a little silly is a powerful skill you can use in many areas of life. It builds confidence and resilience.
I’m cheering you on—this routine is genuinely effective. Read more below, and I’m sure I can convince you!
Water Breath with Ocean/Ujjayi Sound
- Begin with a soft, rhythmic breath to ground your system.
- Inhale through the nose for 4 seconds, using a gentle Ujjayi sound (a soft ocean-like sound in the back of your throat).
- Exhale for 4 seconds, also through the nose with the same subtle sound.
- Repeat for 1–2 minutes.
Why this helps: This type of breath enhances vagal tone, calms the autonomic nervous system, and supports oxygen–CO₂ balance. The hissing sound (just like the sound you make if you were to steam up a mirror) adds vibratory input, which gently stimulates cranial nerves and encourages a sense of internal focus. This breath will bring you up, if you are down, and down if you are up.
Facial Tension Release
- Squeeze the muscles of your face tightly – eyes, jaw, mouth, nose.
- Hold for 3–5 seconds.
- Then completely relax.
- Repeat 3–5 times.
Why this helps: Activating and releasing the facial muscles stimulates the trigeminal nerve (cranial nerve V) and increases blood flow to the face. This helps relieve tension and supports the brainstem – especially important after concussion, whiplash or TBI.
Head and Eye Movement – Same Direction
- Slowly turn your head to the left, letting your eyes follow to the left.
- Come back to centre.
- Repeat to the right.
- Then look up as you lift your chin.
- Look down as you bring your chin to your chest.
- Repeat each movement 3–5 times, slowly and without straining.
Why this helps: These movements coordinate the eyes and neck through the vestibulo-ocular reflex (VOR), which often becomes disrupted after concussion or whiplash. They help restore balance and coordination.
Head and Eye Movement – Opposite Direction
This is slightly more challenging and helps retrain deeper reflexes in the brain.
- Turn your head to the left, but let your eyes look right.
- Return to centre.
- Turn your head right, eyes look left.
- Now tilt your head up, while your eyes look down.
- Tilt your head down, eyes look up.
- Repeat each direction 2–3 times.
Why this helps: This exercise improves the brain’s ability to dissociate and reintegrate movement patterns, which is key in balance, reading, spatial awareness, and neck–eye coordination. It stimulates both the cerebellum and frontal eye fields, helping with cognitive focus and movement control.
Optional Add-ons to Deepen the Effect
- Tongue to the roof of the mouth: This connects cranial nerves and improves body awareness.
- Slow blinking or palming after eye work: This calms the visual system.
- Hand on chest or forehead: A gentle pressure can provide grounding and reduce sensory overload.
Why This Sequence Works
- Together, these techniques support:
- Nervous system regulation
- Blood flow to the brain and face
- Visual coordination and eye tracking
- Neck and jaw tension relief
- A sense of calm and connection with the body
These exercises can be done daily or as needed, especially during moments of overwhelm, brain fog, or fatigue. Listen to your body, take pauses when necessary, and stay within a range that feels gentle and safe.