The Techniques Library
Tools used within MYNDR's somatic sessions, each rooted in cellular biology and science, with traditional techniques reframed through MYNDR's neuroscience lens
Breathwork
Bhramari
Exhale with a gentle hum. Vibrations activate vagal pathways in the chest, face, and skull.
Kumbhaka
Breath-hold after inhalation or exhalation. Builds tolerance and nervous system resilience.
Centerline Pranayama
MYNDR ORIGINAL
Palms trace the body’s centerline with breath, tuning core awareness and interoception.
Sighing Breath
Natural inhale, audible sigh exhale. Mechanoreceptor unloading → vagal reset.
Box Breathing
Equal-length inhale, hold, exhale, hold. Balances autonomic rhythm and focus.
Ujjayi
Inhale and exhale through the nose, slightly constricting the throat to create a whispering ocean-like sound.
Nadi Shodhana
Alternate nostril breathing for hemispheric balance.
Bija Sounds
Vocalised vowel sounds on exhale for vibratory self-regulation.
1:2 Ratio Breath
Extended exhalation lengthens parasympathetic tone.
Buteyko
Gentle breath holds to improve CO₂ tolerance and nervous system resilience.
MYNDR ORIGINAL
Tongue-to-Palate OM
Humming “OM” with tongue on palate. Vibratory cranial stimulation and calming effect.
Prone Belly Breathing
Lying face down, breathing into the belly. Supports diaphragmatic activation and ventral unloading.
Diaphragmatic
Belly-first breathing for interoceptive grounding.
Breath of Joy
Three-part inhale with movement, full-body sigh exhale. Energises then releases.
Coherent Breathing
5-in, 5-out. Balances autonomic rhythms.
MYNDR ORIGINAL
Scapula Slides with Breath
Shoulder lift + exhale lowering. Releases spinal tension.
Paused/Silent Breath Holds
Short, silent pauses after exhale to deepen relaxation and vagal tone.
MYNDR ORIGINAL
Hands-on-Ribs Breath
Place hands on ribs while inhaling to feel and guide chest expansion. Enhances proprioception and thoracic mobility.
Deep Rest & Yoga
Yin Holds
Stillness in supported postures for tissue and fascial release.
Yoga Nidra
Guided body scan and imagery to induce hypnagogic rest.
Legs-Up-the-Wall
Improves venous return, resets cardiovascular tone.
MYNDR ORIGINAL
Stillness Pause
A micro-dose of Nidra: 1 minute of soft stillness.
Chidakasha Dharana
Eyes-closed inner visualization of light/space to improve interoception and focus.
Nerve Baths
Guided imagery of nerves “soaking” in restorative fluid. Deeply soothing for the neuroaxis.
Occiput Stillpoint
Gentle head/neck support to calm CNS and restore spinal rhythm.
Facial Softening Scan
Mindful attention to facial muscles to release micro-tension.
Savasana
Classic full-body rest posture for a deep nervous system reset.
Somatic Resets & Discharge
PMR
Contract → release each muscle group sequentially.
Supine Rocking
MYNDR ORIGINAL
Rock gently on the spine for soothing vestibular reset.
Hip Clock
Pelvis rocks like a clock face, resetting lumbopelvic coordination.
Somatic Wall Tracing
Arms trace wall to re-pattern scapula + ribcage awareness.
Head–Tail Circles
Slow circular spinal movement on hands/knees. Improves proprioception and joint ease.
Somatic Shaking
Tremors and micro-vibrations release stress from tissues.
Heel Tapping
MYNDR ORIGINAL
Rhythmic flex + tap for spinal + fascial release.
Reciprocal Inhibition
MYNDR ORIGINAL
Activate opposing muscles to unlock tension.
Pandiculation Reset
MYNDR ORIGINAL
Full-body yawn/stretch for fascial + neuromuscular reset.
Diagonal Crawls
Controlled limb movements across body midline for motor integration.
Balance Work
Postures that engage vestibular + proprioceptive recalibration.
Cross-Crawl Taps
MYNDR ORIGINAL
Opposite hand-to-knee taps to integrate left/right brain + motor reset.
Stretch Reflex Reset
MYNDR ORIGINAL
Gentle bounce to engage and release reflexive tightness.
Tai-Chi Style
Flowing upper-body movements to enhance balance and sensorimotor integration.
Intentions & Reflections
Sankalpa
A short embodied intention (e.g. “I am safe”).
Interoceptive Awareness Scan
Mindful attention to internal sensations without fixing; fosters body-brain connection.
Integration Journaling
Reflect on changes, noticing quieter/more stable states post-practice.
Gratitude Practice
Speak/write 3 felt gratitudes.
Somatic Imagery Prompts
Visualize silk hammock, breath rinsing, or flowing sensations to guide somatic release.
Neuro-Intro Grounding
Standing tone check of jaw, neck, hips to anchor nervous system.
Integration Cues
MYNDR ORIGINAL
Tiny actions (placing hand on heart, standing tall) to encode new states.
Exhale-Guided “Ultimate Release” Cues
Gentle cues to release jaw, tongue, neck, sternum, hands, psoas, legs, and other holding patterns.
Repatterning & Integration
Isolate vs Integrate
Practice a movement alone, then combine → teaches coordination.
MYNDR ORIGINAL
Micro-Movements for Global Release
MYNDR ORIGINAL
Tiny shifts ripple into whole-body freedom.
Functional Re-Integration Sequences
MYNDR ORIGINAL
Linking rocking, bridging, and scapula slides into daily movement.
Neuro-Sensory Awareness & Mapping
EFT Tapping
Rhythmic tapping across face/chest points with slow breath.
Skin Brushing
Light brushing over limbs for sensory reintegration.
MYNDR ORIGINAL
Body Map Trick
Touch + name body parts to rewire cortical body maps.
Sternal Tapping
MYNDR ORIGINAL
Fingertip tapping on sternum → baroreceptor reset.
Jaw & Tongue Drop
Jaw and tongue gently released to reduce tension and stimulate cranial nerves.
Neurodynamic Mobility
Targeted nerve glides: sciatic, ulnar, femoral. Frees neural pathways and restores movement ease.
Hand-to-Pulse
MYNDR ORIGINAL
Palms over pulse points → interoceptive safety.
Neural Gliding
Gentle limb sequences to free nerve pathways.
MYNDR ORIGINAL
Proprioception Reset
Close eyes, micro-movements retrain balance + joint awareness.
Fascia Tension Drift
MYNDR ORIGINAL
Focus on slow melting sensations to release stored fascial load.
Eye–Jaw Connection Reset
Soft eye movements while slackening jaw to harmonize cranial patterns.
Auditory Tracking
MYNDR ORIGINAL
Name the furthest then nearest sounds. Spatial grounding of attention.
Ribcage Tracing
Fingertips follow ribs for intercostal sensory mapping + vagal activation.
MYNDR ORIGINAL
Somatic Differentiation
Move one limb independently → re-educates the motor cortex.
MYNDR ORIGINAL
Gentle manipulations of the ears to activate cranial nerves, vagal tone, and enhance neuro-sensory integration.
Eye Swipes + Head-Lag
Slow eye tracking and head-lag to improve vestibular and ocular integration.
Visual Orienting
Track far → near, external → internal. Supports attention and spatial grounding.