Sometimes your brain needs a reset.
Too wired to sleep, replaying the day, can't switch off. Take4 walks you through four small physical moves — one minute each — until your body finally comes down.
Cold.
Temperature
Cool your face to trigger the dive reflex.
Burn it off.
Intense movement
Move to use the energy in your body.
Slow down.
Paced breathing
Make your out-breath longer than your in-breath.
Let go.
Paired muscle relaxation
Tense each area, then notice it relax.
Where this comes from
The four moves are taken from dialectical behaviour therapy, a method with decades of clinical research behind it.
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