1. Breathe a little slower
Bring your attention to your breath and, if it is comfortable, breathe a very little slower than normal.
2. Choose an area of your body and massage, by very slowly and gently, either:
a. Squeeze or press the area
b. Rub in small circles
c. Press and stroke in one direction
Massaging can help to activate the relaxation response. This slows the heart rate and breathing, and can improve our mood. Massage also may help to boost circulation and relax muscles.
Seek the advice from a health professional
If you have any specific health condition, seek advice before performing the nudges.
Nudges must be comfortable.
Always perform nudges comfortably. Move slowly and gently, within a range which is totally pain free.
Add personalised nudges for specific health conditions.
If you have a specific health condition, you can seek advice from a health professional to add specific nudges for you.