NSI Drills · The full library

All 24 drills.
One library.

Every drill, sorted by the five areas of the Nervous System Check-In, with a finder for the moment you’re in.

Tell the finder what’s going on, where you are and how much time you have, and it narrows the list. Or build a routine from your loudest areas and let the guided player run it.

Find a drillBrowse by area
24 Drillsall open, with every step and diagram
6 Shelvesfive areas and a bonus set
2 Minis typical. The shortest takes 46 seconds
Guidedtimers, pacing, and a before-and-after rating

Nervous System Check-In

The Drill Library

All 24 drills, sorted by the five areas of the Nervous System Check-In, plus four bonus drills. Start with the area where the questions sound most like you today.

Each drill takes thirty seconds to a few minutes and rests on peer-reviewed research. The rings breathe with you: four seconds in, four seconds out.

Body

Tension in your body?

  • Jaw Mobility
  • Whole-Body Tapping
  • The Full Exhale
  • Chest-to-Belly Circles
Open Body

Attention

Can't focus?

  • Widening the Field
  • Smooth Pursuits
  • The Color Test
  • Visual Reset
Open Attention

Emotional Tone

Overwhelmed or numb?

  • The Double Inhale
  • External Cue Breathing
  • Contract and Release
  • Find It, Name It
Open Emotional Tone

Relational

People getting to you?

  • The Full-Range Hum
  • Somatic Yes/No
  • Back-Body Brushing
  • Face Tracing
Open Relational

Impulse

Acting before you think?

  • The Wall Push
  • Infinity Walk
  • Hand Figure Eight
  • Straw Breathing
Open Impulse

Bonus Drills

  • Scent Reset
  • Yes, Yes, No, No
  • Balance Progression
  • The Wall Sit
Open Bonus Drills

Check in first

Each area opens with a short checklist. Start with the area where you checked the most. That's where your system is loudest right now.

Three steps each

Read the steps once, then do them. The one rule in the red box is the part that makes the drill work.

Go gently

Every drill should feel safe. Stop if anything hurts or makes you dizzy, and keep the safety lines in each rule box. These support your health; they aren't medical care.

Research lines are simplified. Each drill names the research behind it, including its limits, so you can see what it does and doesn't promise.

These drills support wellbeing. They aren't medical or mental health treatment. If you have a medical condition, an injury or a recent concussion, check with your provider first.

NeuroSomatic Yoga neurosomaticyogi.com neurosomatic_yogi