SPORTS FLOW · RESEARCH LIBRARY
Complete exercise instructions for the flow-training program

The
Glossary

Every movement in the flow-training program, with purpose, step-by-step instructions and modifications — organized for quick reference: breathing, awareness, movement, relaxation, and safe practice.
SportsFlow Research
Reference · Exercise Glossary
Listen to the body; modify to your condition
Stop if any movement increases pain
REFBreathing Techniques
SECTION 01
Breathing Techniques
The foundation — regulating the nervous system through the breath
SEATED / LYING
4-7-8 Breathing
Activates the parasympathetic nervous system; reduces stress and pain.
  1. Place the tongue tip against the roof of the mouth, just behind the upper teeth.
  2. Exhale completely through the mouth, making a soft whoosh sound.
  3. Close the mouth; inhale quietly through the nose for 4 counts.
  4. Hold the breath for 7 counts.
  5. Exhale completely through the mouth for 8 counts, with the whoosh.
  6. Repeat the cycle 3–8 times.
KEY POINTS & MODIFICATIONS
  • Beginner: start with a 4-4-4 pattern and build up gradually.
  • High-pain days: use 3-3-3, or just natural breathing.
  • Seated variation: support the back with pillows.
ANY POSITION
Box Breathing (4-4-4-4)
Balances the nervous system; improves focus.
  1. Sit or lie comfortably with the spine straight.
  2. Exhale completely.
  3. Inhale slowly through the nose for 4 counts.
  4. Hold the breath in for 4 counts.
  5. Exhale through the mouth for 4 counts.
  6. Hold empty for 4 counts; repeat 6–12 cycles.
KEY POINTS & MODIFICATIONS
  • High-pain days: use a 3-3-3-3 pattern.
  • Advanced: progress to 6-6-6-6 or 8-8-8-8.
  • Anxiety: reduce the hold times to 2-2-2-2.
SEATED
Alternate Nostril Breathing
Balances the nervous system; calms the mind.
  1. Sit comfortably with the spine erect.
  2. Use the right thumb to close the right nostril; inhale slowly through the left.
  3. Close the left nostril with the ring finger, release the thumb; exhale through the right.
  4. Inhale through the right; close it, release the left; exhale through the left.
  5. Complete 5–10 cycles.
KEY POINTS & MODIFICATIONS
  • Hand-mobility issues: visualize the process without using the hands.
  • Congestion: breathe gently without forced closure.
SPORTS·FLOW · Research LibraryFlow Training — Exercise Glossary01
REFAwareness & Acceptance
SECTION 02
Awareness & Acceptance
Meeting the body and the present moment as they are
LYING
Body Scan
Develops body awareness; identifies tension and comfort.
  1. Lie down comfortably and close the eyes.
  2. Bring attention slowly from the toes upward, part by part.
  3. Notice sensation in each area without trying to change it.
  4. Rest attention a few breaths at each region before moving on.
  5. Finish by sensing the whole body at once.
KEY POINTS & MODIFICATIONS
  • Cannot lie down: perform seated, supported.
  • Restlessness: shorten to the major regions only.
MOST COMFORTABLE
Pain Acceptance Practice
Develops an accepting relationship with pain.
  1. Settle into the most comfortable position available.
  2. Notice the area of discomfort without resisting it.
  3. Breathe gently toward the sensation, softening around it.
  4. Observe how the sensation shifts, without demanding it change.
  5. Hold an attitude of allowing rather than fighting.
KEY POINTS & MODIFICATIONS
  • High-pain days: keep sessions brief and gentle.
  • Distress: return attention to the breath at any time.
SEATED / LYING
Loving-Kindness
Develops self-compassion and positive emotion.
  1. Sit or lie comfortably and settle the breath.
  2. Silently offer yourself kind phrases (“may I be well…”).
  3. Extend the same wishes outward to others, gradually.
  4. Let the warmth of the phrases be felt, not just thought.
  5. Close by resting in the feeling.
KEY POINTS & MODIFICATIONS
  • Feels forced: start with a neutral person, not yourself.
  • Keep phrases simple and sincere.
UPRIGHT
Open Awareness Meditation
Develops spacious awareness; reduces reactivity.
  1. Sit in a comfortable, upright position.
  2. Let attention rest open, without fixing on any one object.
  3. Allow thoughts, sounds and sensations to arise and pass.
  4. Notice reactions without following them.
  5. Rest as the awareness in which experience appears.
KEY POINTS & MODIFICATIONS
  • Overwhelm: anchor briefly on the breath, then reopen.
  • Sleepiness: sit more upright, eyes softly open.
SPORTS·FLOW · Research LibraryFlow Training — Exercise Glossary02
REFMovement & Flow
SECTION 03
Movement & Flow
Coordinating breath and gentle motion
HANDS & KNEES / SEATED
Cat-Cow
Mobilizes the spine; coordinates breath and movement.
  1. Begin on hands and knees (or seated).
  2. Inhale: drop the belly, lift the chest and gaze (cow).
  3. Exhale: round the spine, tuck the chin (cat).
  4. Move slowly, following the breath.
  5. Repeat for 6–10 breath cycles.
KEY POINTS & MODIFICATIONS
  • Limited mobility: visualize the movement while breathing.
  • Wrist pain: perform seated, hands on thighs.
SEATED / STANDING
Shoulder & Neck Rolls
Release shoulder and neck tension; improve mobility.
  1. Sit or stand with good posture.
  2. Roll the shoulders slowly backward, then forward.
  3. Gently roll the neck in half-circles, ear toward shoulder.
  4. Keep movements slow and within a comfortable range.
  5. Coordinate with easy breathing.
KEY POINTS & MODIFICATIONS
  • Neck sensitivity: reduce range; avoid full backward rolls.
  • Stop at any sharp sensation.
INDOOR / OUTDOOR
Mindful Walking
Applies mindfulness to movement; gentle cardio.
  1. Walk at a natural, unhurried pace, indoors or out.
  2. Feel each foot make and leave contact with the ground.
  3. Let the breath settle into the rhythm of the steps.
  4. When the mind wanders, return to the feet.
  5. Continue for a set time or distance.
KEY POINTS & MODIFICATIONS
  • Balance concerns: walk near a wall or rail.
  • Fatigue: shorten distance; rest as needed.
STANDING / SEATED
Full-Body Flow Sequence
A flowing, energizing whole-body sequence.
  1. Begin standing (or seated) and tall.
  2. Link gentle reaches, side bends and twists into one flow.
  3. Coordinate with breath: rise on inhale, soften on exhale.
  4. Keep transitions smooth and continuous.
  5. Move within a comfortable range throughout.
KEY POINTS & MODIFICATIONS
  • Standing difficulty: use the seated options.
  • Keep it gentle on higher-pain days.
SPORTS·FLOW · Research LibraryFlow Training — Exercise Glossary03
REFRelaxation & Strength
SECTION 04
Relaxation & Gentle Strength
Releasing tension, and building in flow
LYING PREFERRED
Progressive Muscle Relaxation
Systematic tension release; pain management.
  1. Lie down (or sit) comfortably.
  2. Working from feet to head, gently tense each muscle group for a few seconds.
  3. Release, and notice the contrast as the tension leaves.
  4. Breathe slowly throughout.
  5. Finish by resting in whole-body ease.
KEY POINTS & MODIFICATIONS
  • Cannot tense muscles: simply breathe into each area instead.
  • Cramping: reduce the intensity of the tensing.
ANY POSITION
Guided Imagery
Pain relief through guided imagery.
  1. Settle into any comfortable position and close the eyes.
  2. Bring to mind a calm, safe, pleasant place in detail.
  3. Engage each sense — sights, sounds, warmth, scent.
  4. Let the body respond to the imagined calm.
  5. Rest there, returning gently when ready.
KEY POINTS & MODIFICATIONS
  • Hard to visualize: focus on one sense (e.g. sound).
  • Pair with 4-7-8 breathing to deepen calm.
LYING / SEATED
Core Breathing
Strengthen the core while maintaining flow.
  1. Lie on the back (or sit tall).
  2. Inhale to expand the belly gently.
  3. Exhale slowly, drawing the navel lightly toward the spine.
  4. Feel the deep core engage without gripping.
  5. Repeat for 8–12 slow breaths.
KEY POINTS & MODIFICATIONS
  • Keep the shoulders and jaw relaxed.
  • Never strain — the engagement is gentle.
LIGHT BAND
Resistance-Band Flow
Gentle strength building in flow patterns.
  1. Hold a light band or tube with a comfortable grip.
  2. Move through slow, flowing pulls and presses.
  3. Coordinate with breathing (up on inhale, down on exhale).
  4. Keep tension light and movement continuous.
  5. Stop before fatigue compromises form.
KEY POINTS & MODIFICATIONS
  • No band: perform the same patterns with light or no load.
  • Joint sensitivity: reduce range and tension.
SPORTS·FLOW · Research LibraryFlow Training — Exercise Glossary04
REFSafety & Setup
SECTION 05
Safety, Setup & Modifications
Practicing well, and within your limits
Always listen to your body and modify any exercise to your comfort and condition. Stop immediately if any movement increases pain.
EVERY SESSION
Daily Assessment Protocol
Choosing the right practice for the day.
  1. Before practicing, rate your pain and energy honestly.
  2. High-pain days: emphasize breathing and mindfulness over movement.
  3. Moderate days: add gentle movement and flow.
  4. Good days: include the fuller sequences and light strength.
  5. Let the day’s state — not the plan — set the practice.
KEY POINTS & MODIFICATIONS
  • When in doubt, choose the gentler option.
  • Consistency of practice matters more than intensity.
AS NEEDED
Emergency Stops & Recovery
What to do if something goes wrong.
  1. Stop any movement that causes sharp or increasing pain.
  2. Return to a comfortable, supported position.
  3. Use emergency breathing (4-7-8) to settle the system.
  4. Rest, and allow the body to recover fully.
  5. Resume only with gentle breathing when ready.
KEY POINTS & MODIFICATIONS
  • Persistent or severe pain: consult your care provider.
  • Never push through a warning sensation.
Equipment & setup

Most of this practice needs nothing but a comfortable space and clothing you can move in. Optional supports — a mat, pillows or cushions, a light resistance band, a chair for seated variations — make the exercises more accessible. Set up a quiet area with room to lie down and reach, free of hazards, before you begin.

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