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This is a short vigorous movement practice. It takes under a minute to try. You can stop at any time — there is no obligation to finish it.

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This practice is for:  Angry or flooded, dissociated or unreal, low mood, shut down, or overactivated
When NOT to use this:  If you have mobility limitations or cardiovascular concerns
Works through Vigorous full-body movement
Time required: 30 seconds to start — longer if you are carrying anger or flooding
Where you can do this: Anywhere with enough space to move safely
What it does: Activates low or flat states — discharges built-up energy when sustained

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When the system is flat, low, or shut down, vigorous movement is one of the fastest ways to shift it. Jumping jacks raise energy quickly — and if you keep going, they discharge built-up activation too.

You don’t need to finish. You can stop at any time.

Stand with your feet together and your arms at your sides.

Jump your feet out to shoulder width as your arms rise overhead. Then jump your feet back together as your arms return to your sides.

Repeat this motion as quickly as you comfortably can.

Start with 30 seconds. If you are carrying anger or flooding, keep going — discharge takes longer than activation does.

If jumping jacks aren’t possible, substitute any rapid, full-body movement:

• Fast stomping in place
• Rapid arm swings
• Moving the entire body rapidly

The key is speed and whole-body engagement.

As you move, notice what happens — not to judge it, just to observe.

You might notice:

• Heat building in the body
• A slight loosening in the chest or shoulders
• A shift in intensity or mood

The change may be subtle. Even a small shift matters. It means your nervous system responded to something you did on purpose.

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When the body is carrying activation, fast rhythmic movement is one of the most direct ways to move it through.

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