Warm Hands → Neck Massage → Breath Hold → Nasal Humming

1. Warm your hands. Rub your palms together vigorously — friction creates infrared heat. While you do this, relax your breathing. Let it fill through the lower pelvic girdle, then up into the chest. This expansion and contraction also helps pump lymph through the body.

2. Side-of-neck massage. With warm hands, cup over your ears and come down the side of the neck. Do light lymphatic massage under the ear and down the neck. If you feel tension in the SCM muscle, give the tenderest point a light massage — finding the Golgi tendon overrides the contraction signal and tells the muscle it's okay to lengthen.

3. Back-of-neck massage. Warm your hands again. Use your thumbs to massage up and down the back of the neck, feeling for tender points. Release them gently.

4. Add the breath hold. Breathe deeply — lower abdomen first, then up through the chest. Hold the breath like you're about to yawn (that natural pause before the exhale). Bring your chin to chest, massage the back of the neck, and exhale as slowly as possible through the nose. If done correctly, you'll break a light sweat.

5. Add nasal humming. Same breath sequence — but now on the exhale, hum through your nose. The purpose is to vibrate into your nasal sinuses to expand nitric oxide production, which opens blood vessels and moves lymph. Your sound should be whatever creates the most vibration in your sinuses.

6. Arm and leg tapping. Make a light fist or cupped palm. Pat down the outside of one arm, up the inside. Smooth it out and repeat three times. Then do the same down the outside of each leg and up the inside — three times each. If you find a tender acupuncture point, stay on it.

360° Abdominal Massage Technique

1. Bring your hands together in a bowl shape — one hand over the other. Place them on the lower abdomen.

2. Breathe deeply into the lower abdomen, then push in with your hands to create intra-abdominal pressure.

3. Follow the pubic bone up to the ribs, then come down the other side — a great big circle. About 36 times in one direction, then switch and do 36 in the other. (Pick a number — what's important is that you do both directions.)

4. As you get better, bend your knees and engage in a light squat while massaging. Close your eyes if you want — this makes a wonderful meditation.

5. You'll know it's working when you burp or pass gas. This is amazing for your digestion. After the first release, you can lighten the pressure and feel internally whether it's better to go faster or slower.

6. After finishing, bring your hands to the lower abdomen and take a few gentle breaths.

The Gut-Serotonin Connection

Your gut produces a significant amount of your body's serotonin. When you get this massage just right with deep breathing, it's difficult not to feel a state of joy. Set your phone alert for three times a day — whether you do this for 30 seconds or five minutes, consistency is everything. I've never seen anyone do this three times a day for two weeks to a month who didn't get off their medications and then off their herbs as well.

Arms → Legs → Hips → Freeform

1. Start with deep breathing. Stand comfortably. Rock forward and back on your feet to find your center. Left and right. Find that central position.

2. Shake your arms (3–5 minutes). Move your hands back and forth and just start to shake them. Don't jerk your neck — how you move your hands isn't as important as the wave of force through the body. When we're angry, we have an instinct to climb or fight. A lot of that tension gets locked into the shoulders. This helps it get out.

3. Shake your legs (3–5 minutes). Shake your knees like you're scared. Our freeze response locks energy into the legs — energy we weren't allowed to use because we couldn't run away. Come up on your heels and bounce lightly. The calf pump helps move blood and lymph.

4. Move your hips. You've gone from outside to inside. Now the hips are getting more freedom. Shake like you're trying to get tender meat off a bone. Start moving from inside back out.

5. Go freeform. However you want to move is up to you. Add sighing to release emotional tension. The waves of force through your body work like sonar — you'll feel where tension is locked away. Change the frequency, sigh, relax into that area, and imagine the flow going through it.

If you're bedridden: Start with one arm. Just shake one arm. I've seen people who were bedridden from pain start with this alone and eventually get themselves out of bed. As the waves of force travel through the body, other parts begin to unlock.

From Bedridden to Professional Athletes

This type of movement training benefits everyone — from people who are bedridden to professional athletes. It's about getting the entire body to work together, using your body to massage your body. These exercises originate from Chinese medicine, moved into Chinese martial arts, and are now used by professional athletes for warmup and recovery. It's one of the best exercises you can do before any athletic activity.