Simple Bonus Activities

These bonus activities are meant to enhance your journey, but there’s no pressure to add them. Listen to your body and only incorporate these practices when you have the time and feel ready. The key to this program is progress, not perfection, so take your time and enjoy the process at your own pace.

If you find that a particular activity for the day or week is shorter than expected, feel free to add one or more of these bonus activities to meet your time involvement for that day. You can also repeat activities you enjoy, ensuring flexibility as you progress toward your goals.

Simple Practices for Extra Calm & Balance

As you move through your 90-day journey, you may find that adding a few small, mindful activities can enhance your experience and further support your nervous system. These simple bonus practices can be easily incorporated into your day, helping you create moments of reflection, gratitude, and joy.

Feel free to mix and match these as they resonate with you:

Gratitude Journaling (Morning)

Start your day on a positive note by writing down 3 things you’re grateful for each morning. This simple act can shift your mindset, boost your mood, and support a calm, focused nervous system throughout the day.

Evening Journaling

Before bed, take a few minutes to reflect on your day. You can write about your thoughts, experiences, or anything that’s on your mind. This practice helps clear mental clutter, preparing your mind and body for restful sleep.

Swinging

Find a nearby swing set and take a few minutes to swing! This gentle rhythmic motion is calming for the nervous system and can be an unexpected but powerful way to relax your body and mind.

Grounding

Whenever possible, spend a few moments with your bare feet on grass, sand, or soil. Grounding (also called earthing) helps you connect with the earth’s natural energy and can have a calming effect on the nervous system.

Creative Expression

Engage in a creative activity like drawing, painting, writing, or playing music. Allowing yourself to be creative can reduce stress, release emotional tension, and activate the parasympathetic nervous system.

Nature Walks

Spend time in nature—whether it’s a park, forest, or beach. Walking in a natural environment can have a calming and grounding effect, reducing stress and boosting nervous system health.

Humming or Singing

Humming or singing softly stimulates the vagus nerve, promoting relaxation. Take a few moments throughout the day to hum or sing, whether you’re alone or enjoying music you love.

Splashing Cold Water on Your Face

A quick splash of cold water on your face can stimulate the vagus nerve, instantly calming your body’s stress response. This simple act can be refreshing and help you regain balance during a stressful moment.

Daily Stretch

A few minutes of gentle stretching, particularly before bed, helps release tension in the body, preparing your nervous system for rest and repair. It’s also a simple way to practice mindfulness through movement.

Taking Time for Hobbies

Make space in your day to do something you love, whether it’s reading, gardening, crafting, or any hobby that brings you joy. Engaging in activities you’re passionate about can be deeply relaxing and restorative for your nervous system.

These bonus activities are optional but powerful tools that can help deepen your sense of calm and connection. They’re designed to be enjoyable, low-effort, and supportive of your nervous system. Try incorporating one or two into your daily routine whenever you feel the need for extra relaxation or clarity. 

Frequent Breaks

If you work a job, take frequent breaks or moments to evaluate your breathing.  Is it quick and shallow or slow and belly breaths?  Take a moment to correct to slow belly breathing (diaphragmatic breathing). 

Co-Regulation 

Engaging in calming activities with others, such as walking, gentle yoga, or simply sitting together, can enhance your nervous system’s ability to regulate. Shared experiences foster connection and help balance your system through the supportive presence of others, amplifying the benefits of relaxation and emotional stability. 

Co-Breathing for Co-Regulation

Practicing synchronized breathing with someone else, such as matching inhales and exhales, can create a powerful sense of connection and calm. Co-breathing helps both individuals harmonize their nervous systems, promoting relaxation, reducing stress, and fostering a deeper bond. It’s a simple yet profound way to support each other’s well-being through breath. 

Supportive Tools for Nervous System, Vagal Tone, and Limbic System Regulation 

In addition to the practices in this program, there are various tools designed to support nervous system health, vagal tone, and limbic system regulation. These devices can enhance your results and provide additional layers of relaxation and healing. Here are a few examples:

• Sensate: A wearable device that uses sound resonance to help calm the nervous system and improve vagal tone, promoting deep relaxation and resilience.

• Dolphin Neurostim: This handheld device uses microcurrent stimulation to target specific points on the body, supporting pain relief, nervous system regulation, and improved vagal tone.

• Apollo Neuro: A wearable that delivers gentle vibrations to help your body recover from stress, balancing the nervous system and improving heart rate variability (HRV).

• HeartMath Inner Balance: A biofeedback tool that helps you track and improve your heart rate variability (HRV), allowing you to regulate your stress response and enhance emotional resilience.

These tools can be helpful additions to your nervous system balancing routine, complementing the techniques and practices you’re learning in this program. Always explore them at your own pace and see what resonates best for you.