PHASE 1 — BASELINE METHOD FOUNDATIONS

Breath → Awareness → Mobility → Movement → Reflection

Below are the core exercises from Phase 1, broken down into:

• What it is

• Why it works (physiology + neuroscience)

• How to coach it (high detail)

1. 60-Second Parasympathetic Reset

What it is:

A single long exhale + sensation awareness + expansion. Baseline’s anchor drill.

Why it works (deep physiology):

• Long exhale = direct vagus nerve activation

• Nasal breathing increases nitric oxide, improving oxygen efficiency

• Softening the jaw releases the trigeminal-vagal reflex

• Feeling one sensation increases insula activity → interoceptive accuracy

• Expansion by 1 inch recruits parasympathetic dominance

• Minimal cognitive load → very high adherence and repeatability

This is your entry drug into nervous-system self-regulation.

How to Coach It:

• Sit or stand tall, relaxed shoulders.

• Inhale normally, then exhale twice as long as the inhale.

• Notice: warmth, weight, heaviness, pulse, or breath movement.

• Stay with it. Don’t chase sensations; let them come to you.

• Expand the sensation outward slightly (1 inch).

• Allow the breath to return naturally.

10-Minute Walk

Why it works (evidence-rich):

• Reduces systemic inflammation (IL-6 reduction)

• Improves circulation & lymphatic drainage

• Increases BDNF — the brain’s “learning fertilizer”

• Elevates HRV & improves autonomic balance

• Dramatically improves mood (equal to mild antidepressant effect)

• Builds joint lubrication and gait rhythm

It is the simplest full-system health stimulus known to science.

How to Coach It:

• Walk tall, ribcage stacked over pelvis.

• Nasal breathing if possible.

• Feel foot strike → midfoot → toe-off.

• Soften vision, use horizon gaze.

• Let arms swing (thoracic mobility).

3. Mobility A (Hip Capsule & Pelvis)

Why it works:

• Hydrates hip capsule + fascia

• Reduces low-back overloading

• Improves gait mechanics → better breathing

• Decompresses lumbar spine via pelvic untwisting

• Preps hips for Phase 2 isometrics

How to Coach:

• Slow joint circles or 90/90 transitions

• Move only within a pain-free edge

• Exhale into the tighter angle

• Keep ribs soft so hips truly move

4. Mobility B (Spine & Ribcage)

Why it works:

• Ribcage rotation improves diaphragm mechanics

• Spine mobility increases HRV by freeing intercostals

• Releases sympathetic tension stored in thoracic extensors

How to Coach:

• Segment from pelvis → lumbar → thoracic → cervical

• Exhale into rotation

• Move silently and smoothly

5. Mobility C (Foot/Ankle + Shoulder)

Why it works:

• Ankle mobility influences knee health + gait

• Shoulder mobility improves respiratory accessory muscles

• Foot mobility increases sensory grounding → parasympathetic shift

How to Coach:

• Controlled circles (CARs)

• Slow, 360° exploration

• Exhale through tightness

6. Awareness Practices (A, B, C)

Why they work:

• Build interoception (body awareness)

• Increase emotional regulation

• Reduce amygdala reactivity

• Enhance attentional control → clearer baseline

• Improve breath–body synchrony

How to Coach:

• Choose one sensation

• Anchor attention

• Let distractions pass

• Return softly, never force

7. Gratitude Practice

Why it works:

• Increases serotonin + dopamine

• Increases HRV

• Rebalances prefrontal cortex dominance (better decision making)

• Reduces stress reactivity within minutes

How to Coach:

• Pick one real thing

• Visualize it fully

• Notice the physical feeling (warmth, depth, ease)