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Somatic NP Routine

The document provides a comprehensive guide for somatic and neuroplasticity healing, outlining daily and weekly routines to enhance nervous system regulation, emotional well-being, and brain plasticity. It includes structured morning, midday, and evening routines, along with weekend resets, brain nutrition tips, and optional enhancers to support overall mental health. Key activities involve breathwork, mindfulness, movement, and social connection, aimed at fostering a balanced lifestyle.

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manojsundararajan06
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63 views3 pages

Somatic NP Routine

The document provides a comprehensive guide for somatic and neuroplasticity healing, outlining daily and weekly routines to enhance nervous system regulation, emotional well-being, and brain plasticity. It includes structured morning, midday, and evening routines, along with weekend resets, brain nutrition tips, and optional enhancers to support overall mental health. Key activities involve breathwork, mindfulness, movement, and social connection, aimed at fostering a balanced lifestyle.

Uploaded by

manojsundararajan06
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

🌿 Somatic + Neuroplasticity Healing

Guide
A balanced daily and weekly routine designed to support nervous system regulation, emotional
well-being, and brain plasticity.

🌅 Morning Routine (15–20 min)


●​ Grounding & Orienting (2 min)​
Sit or stand with feet grounded. Notice sensations and slowly look around the room.​

●​ Vagus Nerve Breathwork (5 min)​


Inhale for 4 seconds, exhale for 8. Option to hum on the exhale to stimulate the vagus
nerve.​

●​ Somatic Intention Setting (3 min)​


Place a hand on your chest or belly. Ask: “What does my body need from me today?”​

●​ Mindfulness Meditation (10 min)​


Practice focused breathing, a body scan, or open awareness meditation.​

●​ Aerobic Movement (5 min)​


Brief walk, dance, or stretch—stimulates BDNF (brain-derived neurotrophic factor).​

☀️ Midday Reset (10–15 min)


●​ Pomodoro Focus Session​
Work in 25-minute focus blocks, followed by a 5-minute break.​

●​ Learn Something New​


Study a language, try a new skill, or play an instrument (even for 10 minutes).​

●​ Cold Exposure (Optional)​


End your shower with 30–60 seconds of cold water to activate noradrenaline and
sharpen focus.​

🌇 Evening Routine (20–30 min)


●​ Shake Therapy or TRE-Inspired Movement (5–7 min)​
Stand and shake your limbs gently or use tension-release exercises.​

●​ Self-Soothing Touch (3 min)​


Hug yourself or gently stroke your arms, shoulders, or face.​

●​ Somatic Journaling (5 min)​


Prompt: “Where did I carry tension today? What helped or could have helped?”​

●​ Social Connection​
Talk with someone you trust. Share, laugh, or simply be present with another.​

●​ Digital Detox + Sleep Hygiene​


Avoid screens 1 hour before bed. Dim lights, read, or listen to soothing music.​

🧘 Weekend Deep Reset (45–60 min)


●​ Somatic Yin Yoga (20 min)​
Poses like child’s pose, reclining twists, and butterfly—held gently and with intention.​

●​ Intuitive Movement or Dance (10 min)​


Put on music and let your body move freely without judgment.​

●​ Neuroplastic Play​
Engage with something new and fun: puzzles, painting, storytelling, or nature walks.​

●​ Vagus Nerve Breathwork + Journaling (15 min)​


Breathe deeply, then reflect on: “What feeling did I give space to today?”​

🥗 Brain Nutrition Tips


●​ Omega-3s: Eat fatty fish, walnuts, flaxseeds​

●​ Antioxidants: Include berries, green tea, dark chocolate, turmeric​

●​ Gut-Brain Support: Eat fermented foods (yogurt, kimchi, miso) and fiber (greens, oats)​

●​ Hydration: Drink water consistently throughout the day​

🧩 Optional Enhancers
●​ Curiosity: Try new routes, ask questions, explore interests​

●​ Playfulness: Engage in childlike joy without a productivity goal​

●​ Music: Listen to calming or emotionally moving music to spark neuro-emotional


integration​

●​ Nature: Spend time outdoors to reduce stress and boost cognitive clarity​

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