Somatic (Body) Coherence – Exercises

The goal is to increase awareness of bodily states and improve nervous system regulation, but this takes time and consistency. Find a practice that feels good to you and use it on a regular basis.

  • Grounding Breath: Sit or stand, inhale for 4 counts, hold 2, exhale for 6. Repeat 5–10 rounds.

  • Body Scan: Lie down and slowly notice sensations from head to toe, without judgment.

  • Movement Check-In: Take a 5-minute walk and notice tension, posture, and energy shifts.

  • Progressive Muscle Release: Tense and release each major muscle group to relieve stress.

  • Mindful Pause: Before reacting, place a hand on your chest or belly and feel your heartbeat or breath.

Cognitive (Mind) Coherence – Exercises

The goal is to develop clarity of thought, deepen focus, and build reflective awareness. Which practice stands out to you as the most interesting or helpful? Start there, build consistency, and then add in more exercises over time.

  • Journaling Prompt: “What am I thinking about right now, and how do I feel about it?”

  • Thought observation/informal meditation: observe recurring thoughts for 3–5 minutes without trying to change them.

  • Reflective Pause: Before making a decision, ask: “Does this align with my values and goals?”

  • Mindful Device Use: Use your wellness app (or a clock) to monitor how long you spend on your phone - especially watching videos or scrolling. These are often “mindless” tasks where we train our brain to dissociate or lose focus.

  • Priority Mapping: When feeling overwhelmed or stuck, list 3–5 to-do tasks and rank them by importance versus urgency.

  • Mindful Reading: Read 5–10 minutes slowly, noting distractions and returning attention to the text.

Relational Coherence – Exercises

The goal is to improve emotional regulation in relationships and strengthen attunement with others. This plays a large role in our emotional intelligence.

  • Active Listening: Have a conversation and focus solely on listening without responding immediately.

  • Boundary Check: Identify one area where you feel drained, and practice asserting a gentle boundary.

  • Empathy Pause: Before reacting to someone else’s emotions, pause and silently observe your own response first.

  • Gratitude Reflection: Write down 2–3 people you appreciate and why, noting the feeling in your body.

  • Receiving Practice: Accept a compliment or small act of kindness without minimizing it; notice how it feels internally.