• May include: A printable guide titled "POLYVAGAL GROUNDING ROUTINE" with 16 body-based exercises for safety, calm, and connection. The exercises include breathing, posture, and sensory awareness techniques. The guide is available for instant download in A4 and US Letter sizes.
  • May include: A white poster with the title "POLYVAGAL GROUNDING ROUTINE" and instructions for 16 body-based exercises. The poster includes illustrations and text for each exercise, promoting safety, calm, and connection. The text at the bottom reads "NOTICE BREATHE FEEL SAFE COME BACK".
  • May include: A printed guide titled "Polyvagal Grounding Routine" with illustrations of exercises for safety, calm, and connection. The guide is held by a person and rests on top of a magazine. The guide features text and illustrations.
  • May include: A tablet displays a guide titled "Polyvagal Grounding Routine" with 16 body-based exercises. The guide features illustrations of exercises for safety, calm, and connection. The tablet is held by a person, with a stylus nearby.
  • May include: A white paper with the title "POLYVAGAL GROUNDING ROUTINE" and illustrations of 16 body-based exercises for safety, calm, and connection. The paper is held by a hand against a purple background.
  • May include: A white book titled "POLYVAGAL GROUNDING ROUTINE" with illustrations of exercises, next to a cup of coffee. The book's cover features text and diagrams for body-based exercises. The image is on a wooden surface.
  • May include: A poster titled "Polyvagal Grounding Routine" with 16 body-based exercises for safety, calm, and connection. The poster features illustrations of exercises and text instructions. A decorative vase with dried flowers is on the right.
  • May include: A white paper with the title "POLYVAGAL GROUNDING ROUTINE" and illustrations of 16 body-based exercises. The paper is held by a person wearing a denim jacket.
  • May include: A white poster titled "Polyvagal Grounding Routine" with 16 body-based exercises for safety, calm, and connection. The poster features illustrations of exercises, with text instructions. The poster is on a light brown surface with cotton flowers.
  • May include: A step-by-step guide titled "How to Download & Print" with instructions for purchasing on Etsy, downloading files, and printing at home. Includes A4 and US Letter PDF file options. Text: Instant Access, No Waiting.
  • May include: A green clipboard with the text "BILLY VALAY GROUNDING ROUTINE" and 16 body-based exercises for safety, calm, and connection. The clipboard is held by a person wearing a white sweater and blue jeans. A purple pen rests on the clipboard.
  • May include: A printable guide titled "POLYVAGAL GROUNDING ROUTINE" with 16 body-based exercises for safety, calm, and connection. The exercises include breathing, posture, and sensory awareness techniques. The guide is available for instant download in A4 and US Letter sizes.
  • Product video
  • May include: A white poster with the title "POLYVAGAL GROUNDING ROUTINE" and instructions for 16 body-based exercises. The poster includes illustrations and text for each exercise, promoting safety, calm, and connection. The text at the bottom reads "NOTICE BREATHE FEEL SAFE COME BACK".
  • May include: A printed guide titled "Polyvagal Grounding Routine" with illustrations of exercises for safety, calm, and connection. The guide is held by a person and rests on top of a magazine. The guide features text and illustrations.
  • May include: A tablet displays a guide titled "Polyvagal Grounding Routine" with 16 body-based exercises. The guide features illustrations of exercises for safety, calm, and connection. The tablet is held by a person, with a stylus nearby.
  • May include: A white paper with the title "POLYVAGAL GROUNDING ROUTINE" and illustrations of 16 body-based exercises for safety, calm, and connection. The paper is held by a hand against a purple background.
  • May include: A white book titled "POLYVAGAL GROUNDING ROUTINE" with illustrations of exercises, next to a cup of coffee. The book's cover features text and diagrams for body-based exercises. The image is on a wooden surface.
  • May include: A poster titled "Polyvagal Grounding Routine" with 16 body-based exercises for safety, calm, and connection. The poster features illustrations of exercises and text instructions. A decorative vase with dried flowers is on the right.
  • May include: A white paper with the title "POLYVAGAL GROUNDING ROUTINE" and illustrations of 16 body-based exercises. The paper is held by a person wearing a denim jacket.
  • May include: A white poster titled "Polyvagal Grounding Routine" with 16 body-based exercises for safety, calm, and connection. The poster features illustrations of exercises, with text instructions. The poster is on a light brown surface with cotton flowers.
  • May include: A step-by-step guide titled "How to Download & Print" with instructions for purchasing on Etsy, downloading files, and printing at home. Includes A4 and US Letter PDF file options. Text: Instant Access, No Waiting.
  • May include: A green clipboard with the text "BILLY VALAY GROUNDING ROUTINE" and 16 body-based exercises for safety, calm, and connection. The clipboard is held by a person wearing a white sweater and blue jeans. A purple pen rests on the clipboard.
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Polyvagal Grounding Routine Printable PDF | 16 Body-Based Safety and Calm Exercises — Daily Nervous System Support Chart for Beginners

Item highlights

  • Digital download
  • Digital file type(s): 2 PDF

Seller's description

Feel safe, grounded and connected with this Polyvagal Grounding Routine printable PDF — 16 illustrated gentle body-based and breath exercises drawn from polyvagal theory principles to help you find calm, presence and a sense of safety in your body.

Simple enough for complete beginners. No equipment. Follow at your own pace any time you need to settle and reconnect.

━━━━━━━━━━━━━━━━━━━━

📌 WHAT YOU GET
✔ 1 Polyvagal Grounding Routine printable PDF
✔ 16 illustrated gentle body and breath exercises
✔ Clear instructions and timing for each exercise
✔ Exercises include: safe place breath, feet flat press, slow look around, humming with hand, gentle self squeeze, eye soft gaze, vocal tone hum, butterfly tap slow, back against wall, present moment anchor & more
✔ A4 & US Letter sizes included
✔ Instant download after purchase

━━━━━━━━━━━━━━━━━━━━

🧠 16 EXERCISES INCLUDE
• Safe Place Breath — breathe slowly, picture a place of calm · 1–2 min
• Feet Flat Press — press feet firm into floor, notice sensation · 30–45 sec
• Slow Look Around — turn head, notice what is familiar and safe · 1 min
• Hand Temperature Feel — hold warm cup or cool object, notice · 30–45 sec
• Humming with Hand — hand on chest, hum, feel vibration · 1 min
• Slow Diaphragm Breath — belly rises on inhale, falls on exhale · 1–2 min
• Gentle Self Squeeze — arms around self, firm gentle pressure · 1 min
• Texture Grounding — touch object, describe texture silently · 30–45 sec
• Eye Soft Gaze — look at middle distance, soften eyes, breathe · 1 min
• Slow Pendulum Sway — sway body gently side to side · 1 min
• Vocal Tone Hum — low steady hum on exhale, feel it in chest · 5–8 rounds
• Tongue Press Release — press tongue to roof of mouth, release · 8–10 reps
• Butterfly Tap Slow — very slowly alternate tap each shoulder · 1–2 min
• Yawn Invitation — open mouth wide, invite natural yawn · 3–5 times
• Back Against Wall — back flat on wall, feel supported, breathe · 1–2 min
• Present Moment Anchor — name date, location, one felt sensation · 1 min

━━━━━━━━━━━━━━━━━━━━

🎯 PERFECT FOR
• Beginners curious about polyvagal theory and body-based grounding practices
• Anyone who wants simple daily exercises to feel safe, calm and present
• Therapists, coaches and wellness practitioners looking for simple client reference charts
• Pairing with the Somatic Exercises and Nervous System Reset Charts for a full series
• A thoughtful self-care gift for wellness and mindfulness lovers

━━━━━━━━━━━━━━━━━━━━

📥 HOW TO GET YOUR FILE
1. Complete your purchase
2. Download instantly from your Etsy account or confirmation email
3. Print at home or open on any device — tablet, phone, laptop
4. Use any time you need to feel grounded and safe

━━━━━━━━━━━━━━━━━━━━

⚠️ PLEASE NOTE
• Digital product — no physical item will be shipped
• For personal use only — resale or redistribution not permitted
• Refunds not accepted for digital downloads
• Colors may vary depending on your screen or printer settings

This product is for informational and educational purposes only and is not intended as medical or professional advice. Please consult a qualified healthcare professional before starting any new wellness practice.

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Item review

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“Great service, brilliant, efficient oroduct.”

Anouck

18 days ago

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In 12 carts

NowPrice:$2.96

Original Price: $5.82

49% off

•

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Reviews for this item

5.0

We calculate this number using a recency-weighted average of all ratings, with a rating's value decreasing by half each year to best reflect the current experience.

(1 reviews)

5.0 Item quality
5.0 Shipping
5.0 Customer service
100% Buyers recommend
5 out of 5 stars 5 This item

Anouck Oct 19, 2026

Great service, brilliant, efficient oroduct.

Anouck Oct 19, 2026

Response from Arinella

Your kind words mean so much, Anouck! 😊 I'm delighted you had a great experience! 💛

Seller's description

Specifications

May include: A printable guide titled "POLYVAGAL GROUNDING ROUTINE" with 16 body-based exercises for safety, calm, and connection. The exercises include breathing, posture, and sensory awareness techniques. The guide is available for instant download in A4 and US Letter sizes.

Feel safe, grounded and connected with this Polyvagal Grounding Routine printable PDF — 16 illustrated gentle body-based and breath exercises drawn from polyvagal theory principles to help you find calm, presence and a sense of safety in your body.

Simple enough for complete beginners. No equipment. Follow at your own pace any time you need to settle and reconnect.

━━━━━━━━━━━━━━━━━━━━

📌 WHAT YOU GET
✔ 1 Polyvagal Grounding Routine printable PDF
✔ 16 illustrated gentle body and breath exercises
✔ Clear instructions and timing for each exercise
✔ Exercises include: safe place breath, feet flat press, slow look around, humming with hand, gentle self squeeze, eye soft gaze, vocal tone hum, butterfly tap slow, back against wall, present moment anchor & more
✔ A4 & US Letter sizes included
✔ Instant download after purchase

━━━━━━━━━━━━━━━━━━━━

🧠 16 EXERCISES INCLUDE
• Safe Place Breath — breathe slowly, picture a place of calm · 1–2 min
• Feet Flat Press — press feet firm into floor, notice sensation · 30–45 sec
• Slow Look Around — turn head, notice what is familiar and safe · 1 min
• Hand Temperature Feel — hold warm cup or cool object, notice · 30–45 sec
• Humming with Hand — hand on chest, hum, feel vibration · 1 min
• Slow Diaphragm Breath — belly rises on inhale, falls on exhale · 1–2 min
• Gentle Self Squeeze — arms around self, firm gentle pressure · 1 min
• Texture Grounding — touch object, describe texture silently · 30–45 sec
• Eye Soft Gaze — look at middle distance, soften eyes, breathe · 1 min
• Slow Pendulum Sway — sway body gently side to side · 1 min
• Vocal Tone Hum — low steady hum on exhale, feel it in chest · 5–8 rounds
• Tongue Press Release — press tongue to roof of mouth, release · 8–10 reps
• Butterfly Tap Slow — very slowly alternate tap each shoulder · 1–2 min
• Yawn Invitation — open mouth wide, invite natural yawn · 3–5 times
• Back Against Wall — back flat on wall, feel supported, breathe · 1–2 min
• Present Moment Anchor — name date, location, one felt sensation · 1 min

━━━━━━━━━━━━━━━━━━━━

🎯 PERFECT FOR
• Beginners curious about polyvagal theory and body-based grounding practices
• Anyone who wants simple daily exercises to feel safe, calm and present
• Therapists, coaches and wellness practitioners looking for simple client reference charts
• Pairing with the Somatic Exercises and Nervous System Reset Charts for a full series
• A thoughtful self-care gift for wellness and mindfulness lovers

━━━━━━━━━━━━━━━━━━━━

📥 HOW TO GET YOUR FILE
1. Complete your purchase
2. Download instantly from your Etsy account or confirmation email
3. Print at home or open on any device — tablet, phone, laptop
4. Use any time you need to feel grounded and safe

━━━━━━━━━━━━━━━━━━━━

⚠️ PLEASE NOTE
• Digital product — no physical item will be shipped
• For personal use only — resale or redistribution not permitted
• Refunds not accepted for digital downloads
• Colors may vary depending on your screen or printer settings

This product is for informational and educational purposes only and is not intended as medical or professional advice. Please consult a qualified healthcare professional before starting any new wellness practice.

  • Designed by
    ArinellaCo
  • Item type
    Digital download
  • Digital file type(s)
    2 PDF
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Meet your seller

ArinellaCo
Arinella
ArinellaCo ·

United States

We calculate this number using a recency-weighted average of all ratings, with a rating's value decreasing by half each year to best reflect the current experience. 4.5
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4.5k sales
·
8 months on Etsy

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Bundle price: $8.88

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May include: A printable guide titled "POLYVAGAL GROUNDING ROUTINE" with 16 body-based exercises for safety, calm, and connection. The exercises include breathing, posture, and sensory awareness techniques. The guide is available for instant download in A4 and US Letter sizes. This listing

Polyvagal Grounding Routine Printable PDF | 16 Body-Based Safety and Calm Exercises — Daily Nervous System Support Chart for Beginners

Sale Price $2.96

Original Price $5.82 (49% off)

Digital Download

May include: A printable guide titled "SOMATIC EXERCISES ROUTINE" with 16 gentle body-based exercises. The exercises include illustrations and instructions for each movement, such as body shake & release, grounding stomp, and slow neck rolls. The guide is available for instant download.

Somatic Exercises Printable PDF | 16 Gentle Body-Based Movements to Release Stored Tension- Daily Nervous System Support Chart for Beginners

Sale Price $2.96

Original Price $5.82 (49% off)

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May include: A printable guide titled "NERVOUS SYSTEM RESET ROUTINE" with 16 gentle exercises for calming and grounding. The guide includes illustrations and instructions for each exercise, such as extended exhale and slow floor sit.

Nervous System Reset Routine Printable | 16 Gentle Grounding Exercises to Calm and Settle Daily Nervous System Support Chart for Beginners

Sale Price $2.96

Original Price $5.82 (49% off)

Digital Download

May include: A printable guide titled "POLYVAGAL GROUNDING ROUTINE" with 16 body-based exercises for safety, calm, and connection. The exercises include breathing, posture, and sensory awareness techniques. The guide is available for instant download in A4 and US Letter sizes. This listing

Polyvagal Grounding Routine Printable PDF | 16 Body-Based Safety and Calm Exercises — Daily Nervous System Support Chart for Beginners

Sale Price $2.96

Original Price $5.82 (49% off)

Digital Download

May include: A printable guide titled "SOMATIC EXERCISES ROUTINE" with 16 gentle body-based exercises. The exercises include illustrations and instructions for each movement, such as body shake & release, grounding stomp, and slow neck rolls. The guide is available for instant download.

Somatic Exercises Printable PDF | 16 Gentle Body-Based Movements to Release Stored Tension- Daily Nervous System Support Chart for Beginners

Sale Price $2.96

Original Price $5.82 (49% off)

Digital Download

May include: A printable guide titled "NERVOUS SYSTEM RESET ROUTINE" with 16 gentle exercises for calming and grounding. The guide includes illustrations and instructions for each exercise, such as extended exhale and slow floor sit.

Nervous System Reset Routine Printable | 16 Gentle Grounding Exercises to Calm and Settle Daily Nervous System Support Chart for Beginners

Sale Price $2.96

Original Price $5.82 (49% off)

Digital Download

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