Inversion Recovery Technique for Deep Relaxation
After a long day of work, an intense workout, or when feeling anxious before or after a big event,
the Inversion Recovery technique can help you achieve deep relaxation and prepare for a good night’s sleep.
This technique involves inverting the body—ensuring that your pelvis is higher than your heart, and your heart is higher than your head. When your body is in this inverted position (anything over a 7° angle), it activates your baroreceptor reflex, which is your body’s internal blood pressure regulator.
As you maintain this inclined position, the baroreceptor reflex starts to slow down your blood flow, heart rate, and breathing pattern, promoting a sense of calm and relaxation. Take a few moments to observe how your body responds to this shift.
You can use a Coregeous Ball, a block, some books, or a firm pillow to support this inversion. Before you begin, cultivate a mindset with a Sankalpa—a positive internal directive that helps guide your intention and purpose. For example, you might choose the phras:
“I allow myself to relax completely.”
Close your eyes, repeat this phrase to yourself, and lightly touch your thumb and index finger together. Get quiet and feel the pulsation of your heart through your fingertips.
The final element of the Inversion Recovery technique is the breath. Follow a 6:4:8:4 breathing pattern: inhale for 4 counts, hold for 4, exhale for 8, and hold for 4.
When the exhale is longer than the inhale, it enhances the relaxation response. This practice stimulates the Vagus Nerve, helping your body enter a state of parasympathetic dominance, which is essential for rest, recovery, and regeneration.
