Seated Sway Practice

Sway movement practice is a gentle, rhythmic technique that helps soothe the nervous system by signaling safety and calm. The slow, side-to-side or front-to-back motion mimics the natural rhythm of being rocked, which can activate the parasympathetic nervous system and promote a sense of grounding. This movement helps regulate the vagus nerve, reduces stress responses, and can lessen the intensity of pain or anxious thoughts by redirecting attention to a soothing bodily sensation. Over time, practicing sway movement can help build a deeper sense of internal safety and reinforce the brain’s understanding that the body is not in danger.

how to do: sway movement practice

Stand or sit comfortably
Find a stable position where you feel supported. Keep your feet flat on the ground and let your arms rest gently at your sides.
Begin to sway slowly
Start to gently shift your weight from side to side, or forward and back—whichever feels more natural. Keep the movement small and slow, like a calming rock.
Keep your breath steady
Breathe slowly and naturally as you move. Inhale as you shift in one direction, exhale as you shift in the other.
Focus on the sensation
Notice how your body feels as it moves. Feel your feet on the ground, the rhythm of your breath, and the gentle sway. Let it be soothing.
Continue for 1 to 3 minutes
Move for as long as it feels calming. You can close your eyes or keep a soft gaze.
Let the movement slow and stop
When you feel ready, gradually come back to stillness. Notice how your body feels now—any sense of calm, ease, or shift in sensation.

This practice can be done anytime you feel overwhelmed, anxious, or want to reconnect with your body in a gentle way.

Music BY: Don’t Forget Me (Alternative Version from 2018) by Spheriá | https://soundcloud.com/spheriamusic
Music promoted by https://www.chosic.com/free-music/all/
Creative Commons CC BY-SA 3.0
https://creativecommons.org/licenses/by-sa/3.0/

JOURNAL PROMPT

Can you identify an evidence of the parasympathetic nervous system activating?