Interpreting Results & Easy At-Home Techniques
FIRST STEP: Choose your assessment so you can better determine how your nervous system responds. For example, touch your toes, or perform a chest/torso range of motion rotation.
1. Perform your assessment
2. Perform the associated drill below based on your results
3. Reasses
Mostly “Frequently”
Your breathing and movement habits may be contributing to fatigue or discomfort.
Tip: Practice daily diaphragmatic breathing — lying down or sitting comfortably, place hands on your rib cage, inhale slowly through your nose for 4 seconds, then exhale through pursed lips for 6 seconds. Feel the 360 expansion and collapse of your ribs with each breath. Repeat 5–10 times.
Explore more: Perform this while in a sport-specific or other stance (such as a lunge) for an even greater affect specific to You.
Mostly “Sometimes”
You might have some habits that could be improved to help you move better and feel calmer.
Tip:Perform the "Clock-Shift Breath" Drill
Purpose: Re-align your nervous system, improve diaphragmatic breathing, and create a calming action that counteracts stress or tension buildup.
How to do it: Sit or stand comfortably. Imagine your torso as a clock face — with your navel at the center, and your chest as the 12 o’clock position. Take a slow inhale through your nose, visualizing filling the entire "clock" from 12 to 6, expanding your chest and belly. Exhale slowly through your mouth, visualizing the breath moving back from 6 to 12, gently deflating.
Progression: During inhalation, softly "shift" your awareness clockwise around your torso—start from top (12), move to side (3), bottom (6), side (9), and back to top. During exhalation, do the reverse, moving counterclockwise. Focus on the sensation of expansion and contraction, and maintain a relaxed jaw and shoulders.
Mostly “Rarely or Never”
Your current movement and breathing habits seem balanced.
Keep it up! Maintain regular movement, focus on mindful breathing during exercise, and stay active daily.
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