Step 1: Baseline Your System
Before you press play on the sequence above, take 10 seconds to score your current physical and neurological state:
- Spinal Bracing: On a scale of 1–10, how tight are you feeling in your low back or shoulders right now?
- Mental Fatigue: Is your brain still spinning with work or are you fully focused and present?
- Breathing Depth: Is your breathing shallow and restricted in your chest, or easy and deep into your core?
Track these numbers. Re-score yourself immediately after the 7 minutes to measure your physiological shift.
Step 2: Check Your Inbox
I have just emailed you a private link to this video along with a downloadable Cue Sheet so you can practice this routine anytime without needing a screen. Also try the 30-minute mobility warm-up in the email.
Step 3: Deepen the De-Bracing
If 7 minutes can rapidly shift your nervous system, imagine what a full structural reboot can do for your performance, sleep, and daily energy.
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