Even for a highly sensitive nervous system, movement is essential. Gentle resistance and bodyweight training can calm the body, build resilience, and support overall well-being — without overstimulating your stress response.
This short sequence focuses on slow, intentional movement that strengthens your foundation while keeping your nervous system grounded and balanced.
- 🧠 Focus: Mindful movement + breath awareness
- 🎯 Duration: 10–15 minutes
1. Wall Sits (30–45 seconds)
Stand with your back against a wall and lower into a seated position as if sitting in an invisible chair.
- Keep your feet hip-width apart and press gently through your heels.
- Breathe slowly through your nose — inhale calm, exhale tension.
🪷 This builds strength in the legs while promoting grounding and stability.
2. Glute Bridges (10 reps × 2 sets)
Lie on your back with knees bent and feet flat on the floor.
- Inhale, then exhale as you lift your hips slowly toward the ceiling.
- Hold for a count of two, then lower down with control.
🌿 This move supports circulation, releases hip tension, and activates the core and glutes — key for posture and gut health.
3. Slow Squats or Lunges (8–10 reps each side)
Keep your pace gentle and focus on your breath.
- Inhale as you lower, exhale as you rise.
- Stay mindful of balance and alignment.
⚖️ This slow, rhythmic movement encourages blood flow and enhances serotonin production — your natural mood stabilizer.
✨ Why it helps:
These grounding strength movements don’t just tone muscles; they train your nervous system to feel safe in motion. They help regulate stress hormones, improve digestion, and foster emotional resilience.
🌬️ Cooling Down: Breathwork & Vagus Nerve Activation (5 Minutes)
Finish with breathwork — a simple but powerful tool to restore balance to both mind and gut.
1. Box Breathing (4–4–4–4)
- Inhale through the nose for 4 counts
- Hold for 4 counts
- Exhale through the mouth for 4 counts
- Hold again for 4 counts
Repeat for 5 rounds.
🧘♀️ This steady rhythm lowers heart rate, reduces anxiety, and resets the nervous system.
2. Humming or “OM” Chanting (2–3 minutes)
- Sit comfortably, close your eyes, and take a deep inhale.
- On your exhale, hum softly or chant “OM.”
- Feel the vibration in your chest, throat, and abdomen.
💫 These vibrations directly stimulate the vagus nerve — the bridge between your brain and gut — creating an immediate sense of calm and connection.
🌺 Pro Insight:
When paired together, gentle resistance and breathwork create one of the most effective ways to strengthen both body and nervous system harmony. It’s not about intensity — it’s about intention, awareness, and recovery.
Mindful movement, combined with restorative practices, helps reduce inflammation, improve focus, and support emotional well-being. These holistic methods are foundational to functional medicine Studio City, where integrative wellness is built on daily, sustainable habits.
Pairing these practices with energy medicine deepens the body’s ability to restore balance, recharge, and regulate energy flow naturally.
By blending mindful movement, breath awareness, and lifestyle-based healing, Functional Medicine Los Angeles encourages a deeper connection between body and mind — supporting long-term vitality, resilience, and peace.