Lie on your back in a supine position with a Swiss ball supporting part of your body (such as the lower legs or feet), allowing the spine and pelvis to settle into the floor. Let the body fully release unnecessary tension while maintaining a sense of ease and support.

Begin to breathe slowly and naturally through the nose, noticing how the breath moves through the ribs, abdomen, and back body. Allow the contact with the ball to enhance proprioception and deepen awareness of subtle shifts in weight and alignment.

This practice supports nervous system regulation, spinal decompression, and a calm, embodied sense of presence.