Polyvagal Grounding Routine — 16 Body-Based Exercises for Safety, Calm and Connection
Feel safe, grounded and connected with this polyvagal grounding routine printable PDF — 16 illustrated gentle body and breath exercises drawn from polyvagal theory principles to help you find calm, presence and a sense of safety in your body.
Simple enough for complete beginners. No equipment. Follow at your own pace any time you need to settle and reconnect.
WHAT'S INCLUDED
✔ 1 Polyvagal Grounding Routine printable PDF
✔ 16 illustrated gentle body and breath exercises
✔ Clear instructions and timing for each exercise
✔ A4 (210×297mm) and US Letter (8.5×11in) sizes included
✔ High-resolution print-ready file
✔ Instant digital download — no waiting
16 EXERCISES INCLUDE
Safe Place Breath · Feet Flat Press · Slow Look Around · Hand Temperature Feel · Humming with Hand · Slow Diaphragm Breath · Gentle Self Squeeze · Texture Grounding · Eye Soft Gaze · Slow Pendulum Sway · Vocal Tone Hum · Tongue Press Release · Butterfly Tap Slow · Yawn Invitation · Back Against Wall · Present Moment Anchor
PERFECT FOR
• Beginners curious about polyvagal theory and body-based grounding practices
• Anyone who wants simple daily exercises to feel safe, calm and present
• Therapists, coaches and wellness practitioners looking for simple client reference charts
• Pairing with the Somatic Exercises and Nervous System Reset Charts for a full series
• A thoughtful self-care gift for wellness and mindfulness lovers
HOW TO GET YOUR FILE
1. Add to cart and complete your purchase
2. Download instantly — link sent to your email and available in your account
3. Print at home or open on any device — tablet, phone, laptop
4. Use any time you need to feel grounded and safe
PLEASE NOTE
• Digital product — no physical item will be shipped
• For personal use only — commercial use not permitted
• Due to the digital nature of this product, refunds are not accepted
• Colors may vary slightly depending on your screen and printer settings
This product is for informational and educational purposes only and is not intended as medical or professional advice.
