The Brain-Body Reboot is a 30-day journey of playful, neuroscience-inspired practices that support your mind-body connection, nervous system, and overall well-being.
Each day you’ll complete a short ~10 minute session that blends breathwork, mindful movement, and simple coordination or grounding practices. The goal is not perfection, but progress — building consistency, presence, and resilience over time.
Daily guided sessions (video + instructions)
Breathwork, proprioception, vestibular/visual training, and dual-task activities
Optional progress tracker & journal prompts
Safety guidelines + modifications
Extra resources to help you stay on track
Start with Day 1 and move forward in order — each day builds on the last.
Sessions take about 10 minutes total and can be done all at once or split up.
You’ll need only minimal space, comfortable clothing, and sometimes a few household objects.
Track your experience using the printable tools provided, and notice small wins as they add up.
Individuals of all ages seeking mindful, low-pressure practices
Classrooms, homes, or wellness spaces
Anyone curious about brain-body play and nervous system support
The Brain-Body Play Method 30-Day Reboot is for educational and informational purposes only. It is not medical or psychological treatment. Participation is voluntary, and all activities should be done at your own pace. Always consult your healthcare provider before starting any new program.
Day 1 – Ground and Ignite
This practice invites you to explore calming breath work and gentle movement designed to support awareness, coordination, and focus. Today includes guided box breathing, barefoot balance exercises, and a light coordination challenge. These activities are intended for general wellness and may be adapted as needed. Please listen to your body and consult a healthcare provider before beginning any new exercise or wellness program.
Day 2 – Center and Sharpen
Today’s session includes breath work, visual focus, and a cognitive-motor challenge to help you gently engage your mind and body. Alternate nostril breathing is offered to promote calm and balance. Pencil pushups support visual attention and convergence. The dual task blends balance with simple mental math to encourage focus and coordination. These practices are for general wellness and may be modified to suit your needs. Please consult your healthcare provider before starting any new movement or breath practice.
Day 3 – Awaken and Align
Start your day with intention and sensory awareness by avoiding screens and soaking in natural morning light. You’ll gently engage your body through proprioceptive stretching and stimulate your brain with a fun hand-coordination and balance challenge. This practice is designed to support alertness, grounding, and mind-body connection. Please adjust as needed and consult your healthcare provider before beginning any new wellness or movement routine.
Day 4 – Reflect and Rewire
This session blends calming breath with guided visualization to help you access positive memories and enhance sensory awareness. You’ll then move into a dual task that pairs walking with number patterns and color recognition, engaging both body and brain. These exercises are designed to support focus, memory, and emotional grounding. As always, adjust the practice as needed and consult your healthcare provider before starting any new movement or mindfulness routine.
Day 5 – Calm and Coordinate
Today’s practice combines gentle tapping with self-affirmation to support emotional grounding and self-awareness. You’ll move through a short tapping sequence with positive statements, followed by a fun hand coordination challenge designed to engage both brain and body. These activities are intended for general wellness and nervous system support. Modify as needed, and always consult your healthcare provider before beginning any new wellness or movement practice.
Day 6 – Mindful Movement and Awareness
Begin with a slow, mindful walk outdoors, focusing on your breath and engaging your senses to notice the world around you. Reflect on your feelings, memories, and what brings you joy. Then, walk in the opposite direction while practicing word association to gently stimulate cognitive flexibility and creativity. These practices are intended to support mindfulness and mental engagement. Please adjust as needed and consult a healthcare professional before starting any new activity.
Day 7 – Energize and Coordinate
Incorporate contrast showers with intentional breathing to stimulate your nervous system and support relaxation. Follow this with dynamic hand coordination exercises and a cross-crawl movement paired with simple math to engage both brain and body. These practices are designed to promote alertness and cognitive-motor integration. Please listen to your body, modify as needed, and consult a healthcare provider before starting new wellness routines.
Congratulations on completing Week 1! Take a few minutes to reflect on how your mind and body responded over the past week. This reflection is for your personal growth and awareness, not a test.
Day 8 – Focus and Balance
Today’s practice combines mindful box breathing with focused body awareness to ground your attention. You’ll then engage in balance training using a single-leg clock reach to enhance proprioception and vestibular control. Finish with a dual-task tossing challenge that pairs coordination with cognitive focus through alphabet word recall. These activities support general wellness and mind-body integration. Modify as needed, and consult your healthcare provider before beginning any new practice.
Day 9 – Breathe, See, and Think
Today’s practice focuses on mindful nasal breathing paired with tactile tracing to enhance sensory connection. Visual tracking exercises engage smooth pursuit eye movements for improved focus. Finally, a color-category brain game challenges your cognitive flexibility and awareness during movement. These activities support overall wellness and mind-body coordination. Please adapt as needed and consult a healthcare professional before starting new practices.
Day 10 – Focus and Flow
Today’s session uses rhythmic triangle breathing combined with a vestibular and visual gaze exercise to improve balance and eye coordination. You’ll then engage in a dynamic color-based jumping game that challenges your spatial awareness and reaction time. These exercises support general wellness and mind-body integration. Please modify as needed and consult your healthcare provider before starting any new movement or breath work.
Day 11 – Affirm and Balance
Begin with a calming breath practice using affirmations to support emotional well-being. Then, practice slow toe raises combined with gentle head movements to challenge your balance and vestibular system. Finish with a dual-task Stroop exercise that pairs standing balance with cognitive focus by naming ink colors rather than words. These activities promote mind-body coordination and mindfulness. Please adjust as needed and consult a healthcare provider before starting new wellness or movement practices.
Day 12 – Soothe and Stabilize
Today’s practice starts with the physiological sigh breath technique to help release tension and promote relaxation. Visual training includes controlled eye circles and vestibular-ocular reflex (VOR) movements to support eye and head coordination. Finish with a dynamic dual-task coordination challenge that combines hand movements with balance and locomotion. These exercises are designed for general wellness and mind-body integration. Modify as needed and consult your healthcare provider before beginning any new practice.
Day 13 – Breathe and React
Begin with left-nostril breathing to calm the nervous system and center focus. Next, challenge stability and vision with a wall sit paired with near–far gaze shifts to engage balance and proprioception. Finish with the Opposite Action Game to sharpen reaction time, coordination, and cognitive flexibility. Please modify as needed and consult a healthcare provider before beginning new routines.
Day 14 – Light, Balance, and Story
Begin with Color Breath and Gratitude to invite calm, focus, and positive energy, visualizing vibrant light entering and grey leaving with each breath. Strengthen balance and coordination with tightrope walking patterns while engaging your mind by naming things you’re excited about. Finish with the Storytelling Sideways Steps to combine movement, memory, and creativity. Modify as needed and consult a healthcare provider before starting new routines.
You’ve finished Week 2, great job! Reflect on your energy, focus, mood, and progress over the past week. Which exercises felt most helpful? Which were more challenging? Record your observations, insights, and takeaways in your weekly journal page to guide the week ahead.
Day 15 – Walk, Balance, and Recall
Start with the 4-3-2 Scan during a mindful 5-minute walk, focusing on gratitude, joy, and accomplishments to support calm and clarity. Strengthen coordination and proprioception with bear crawl holds and alternating toe taps. Finish with the Ball Toss + Recall challenge to combine balance, hand-eye coordination, and memory by recalling yesterday’s activities aloud. Modify as needed and consult a healthcare provider before starting new routines.
Day 16 – Humming, Steps, and Reactions
Begin with Humming Exhale breathing to calm the nervous system and enhance focus. Strengthen balance and coordination with Direction Change Steps, combining foot placement with opposite-hand taps. Finish with the Hear and React dual task to challenge cognitive flexibility, listening skills, and full-body coordination. Modify as needed and consult a healthcare provider before starting new routines.
Day 17 – Core, Balance, and Memory
Start with Deep Core Breathing to engage your diaphragm, improve awareness, and promote calm focus. Strengthen balance with March & Hold, pausing on each lift to challenge proprioception and stability. Finish with the Shape Walk + Recall dual task to combine movement, memory, and cognitive flexibility by recalling items in assigned categories as you step through each pattern. Modify as needed and consult a healthcare provider before starting new routines.
Day 18 – Side-Body Breathing & Coordination
Begin with Side-Body Breathing to expand awareness through your ribs and lower belly, incorporating pauses to enhance focus and control. Strengthen balance and proprioception with Cross Body Behind Taps, moving hand to opposite foot while maintaining stability. Finish with the Squirt the Bunny March dual task to challenge coordination, cognitive flexibility, and timing. Modify as needed and consult a healthcare provider before starting new routines.
Day 19 – Scan, Catch, and Recall
Begin with a Body Scan while breathing deeply, noticing sensations from feet to head to promote awareness and mindful focus. Strengthen balance and coordination with Drop and Catch, alternating hands while standing on one leg. Finish with the Body Pattern Alphabet dual task to combine full-body movement with cognitive challenge by saying the alphabet backward while following hand-to-body patterns. Modify as needed and consult a healthcare provider before starting new routines.
Day 20 – Walk, Balance, and Coordination
Begin with Walk, Gaze & Exhale to combine mindful walking, extended focus, and deep breathing for presence and clarity. Strengthen visual and vestibular coordination with VOR Balance, keeping your eyes fixed on your thumb while moving your head in “no” and “yes” patterns. Finish with the Reverse Thumb Ladder March dual task to challenge hand-eye coordination, cognitive flexibility, and motor planning. Modify as needed and consult a healthcare provider before starting new routines.
Day 21 – Walk, Focus, and Hand Coordination
Begin with Walk, Gaze & Exhale to combine mindful walking, extended focus, and deep breathing for presence and clarity. Strengthen visual and vestibular coordination with VOR Balance, keeping your eyes fixed on your thumb while moving your head in “no” and “yes” patterns. Finish with the Reverse Thumb Ladder March dual task to challenge hand-eye coordination, cognitive flexibility, and motor planning. Modify as needed and consult a healthcare provider before starting new routines.
Welcome to Week 3 reflection! Over the past three weeks, it is my hope that you notice improvements in focus, coordination, and/or calmness. Take time to notice patterns, celebrate your wins, and reflect on what you want to keep improving. Document your thoughts in your weekly journal page.
Day 22 – Breath, Grounding, and Hand Coordination
Begin with 3-Part Breath Flow, moving your breath from belly to ribs to chest and back, using your hands to guide awareness and promote calm focus. Strengthen proprioception and full-body coordination with the Ground to Stand Sequence, moving through squat, kneel, seated, and lying positions. Finish with the Hang 10 + Rock On March dual task to challenge hand coordination, cognitive flexibility, and rhythm. Modify as needed and consult a healthcare provider before starting new routines.
Day 23 – Color, Eyes, and Word Play
Begin with Color Visualization, breathing deeply while imagining calming colors filling and radiating from your chest to enhance focus and relaxation. Strengthen visual coordination with Slingshot Saccades, shifting your gaze between thumbs while moving your head to challenge eye tracking and proprioception. Finish with the Word Shuffle dual task to combine movement, memory, and cognitive flexibility by performing actions paired with spoken words. Modify as needed and consult a healthcare provider before starting new routines.
Day 24 – Breath, Lymph, and Balance
Begin with Breath & Lymph Massage, inhaling and exhaling deeply while gently massaging armpits, under the jaw, and above the collarbone to support awareness and relaxation. Strengthen vestibular and visual coordination with Balanced Diagonals, standing on an uneven surface while moving your eyes diagonally. Finish with Pattern Stack Toe Raises to challenge balance, hand coordination, and cognitive sequencing. Modify as needed and consult a healthcare provider before starting new routines.
Day 25 – Affirm, Step, and Word Play
Begin with the Affirmation Walk, matching your breath to your steps while repeating positive statements to promote focus, calm, and presence. Strengthen visual and vestibular coordination with Tightrope Stepping VOR, keeping your eyes fixed while moving forward and backward and gently challenging balance. Finish with the Word Chain Side Step dual task to engage memory, language, and coordination while moving laterally. Modify as needed and consult a healthcare provider before starting new routines.
Day 26 – Affirmation, Balance, and Word Flow
Begin with the Affirmation Walk, matching breath to steps while repeating positive statements to cultivate calm, focus, and presence. Strengthen visual and vestibular control with Tightrope Stepping VOR, maintaining eye focus while moving forward and backward and occasionally challenging balance by closing one eye. Finish with the Word Chain Side Step dual task to engage language, memory, and lateral coordination. Modify as needed and consult a healthcare provider before starting new routines.
Day 27 – Breath, Balance, and Cross-Body Challenge
Begin with 4-7-8 Breath to promote relaxation, focus, and mindful control of your nervous system. Strengthen proprioception and vestibular stability with Single Leg Reach, reaching forward while maintaining balance and alternating sides. Finish with the Cross-Body + Backwards Alphabet dual task to combine coordination, memory, and cognitive flexibility by tapping opposite limbs while reciting the alphabet in reverse. Modify as needed and consult a healthcare provider before starting new routines.
Day 28 – Vagal Breath, Balance, and Cognitive Challenge
Begin with Vagal Nerve Breath, gently massaging behind the ears while inhaling and exhaling slowly to support calm, focus, and nervous system regulation. Strengthen vestibular and proprioceptive control with Sit–Stand Cross-Body Balance, tapping opposite hands to toes while maintaining stability. Finish with Math Hands & Memory Recall dual task to challenge coordination, working memory, and cognitive flexibility. Modify as needed and consult a healthcare provider before starting new routines.
Week 4 complete, amazing work! Pause to reflect on the progress you’ve made. How has your energy, mood, or focus shifted? What felt easy or challenging this week? Use your weekly journal page to capture your insights and plan for the final stretch.
Day 29 – Diaphragm, Eyes, and Color Coordination
Begin with Diaphragmatic Breathing & Sway to engage the diaphragm, improve focus, and incorporate gentle movement for body awareness. Strengthen visual tracking and vestibular control with the Target Switch Challenge, alternating between slow head movements and quick eye shifts. Finish with the Color Toss dual task to combine hand-eye coordination, reaction time, and cognitive flexibility by catching objects while correctly identifying colors or associated items. Modify as needed and consult a healthcare provider before starting new routines.
Day 30 – Breath, Balance, and Final Challenge
Begin with Breath + Reflection, focusing on slow, mindful breaths while repeating affirmations to cultivate calm, resilience, and self-awareness. Strengthen proprioception and vestibular control with Blind March, maintaining balance and checking alignment while eyes are closed. Finish with Shoot the Count dual task to challenge hand coordination, counting, and cognitive flexibility. Modify as needed and consult a healthcare provider before starting new routines.
Congratulations, you’ve completed the 30-Day Brain-Body Reboot Challenge! Take time to reflect on your full journey. Notice changes in your energy, focus, mood, and body awareness. Celebrate your wins and write down practices you want to continue in your weekly journal page. Thank yourself for showing up consistently!