Daily Regulation

Simple nervous-system practices with a calm, grounded Sigma Empath Yoga feel.

Morning Regulation

5-Minute Morning Yoga Routine

Use this before the day takes hold of you.

  1. Place one hand on your chest and one on your lower ribs.
  2. Inhale slowly through the nose for 4. Exhale for 6.
  3. Roll shoulders back five times. Soften jaw, tongue and belly.
  4. Say: “I can feel deeply and still stay centred.”
  5. Choose one grounded action for the next hour.

Midday Reset

Use this when you feel pulled into everyone else’s energy.

  1. Step away from noise for 90 seconds.
  2. Feel your feet pressing into the floor.
  3. Take five slow exhales.
  4. Ask: “What is mine to carry?”
  5. Return with one boundary or one next step.

Night Downshift

5-Minute Night Yoga Routine

Use this to let the day leave my body.

  1. Dim lights and reduce stimulation.
  2. Lie with knees supported.
  3. Breathe into the back ribs for three minutes.
  4. Name three things you are allowed to release.
  5. Finish with: “Today is complete enough.”