7 Days Of Movement For The State Of Depletion

HOW TO GENTLY AWAKEN THE BODY WHEN ENERGY IS LOW AND MOTIVATION FEELS OUT OF REACH

In the state of Depletion, your nervous system downshifts. Energy feels scarce. The world may feel distant or flat. Even basic tasks can feel like too much.

Movement in this state isn’t about doing more — it’s about remembering that you're still here. It’s about reconnecting to sensation, warmth and presence in ways that feel supportive, not draining.

This 7 day movement guide is designed to meet Depletion with softness, care and gentle reawakening — one small practice at a time.

WHY MOVE IN DEPLETION?

When your system is depleted, movement can feel like the last thing you want — and also one of the most healing. The goal isn’t productivity. It’s presence.

These practices are short, slow and rooted in sensation. Let them be invitations, not expectations.

DAY 1 — HAND TO HEART

• Practice: Sit or lie down. Place one hand on your heart and one on your belly. Notice the rise and fall of your breath.
  
• Intention: Contact. Begin with the simple reminder: “I am here.”

DAY 2 — GENTLE WRIST AND ANKLE CIRCLES

• Practice: In bed or seated, make slow, circular motions with your wrists and ankles. Let the movement ripple gently through your limbs.
  
• Intention: Subtlety. Movement doesn’t have to be big to be meaningful.

DAY 3 — SENSORY STRETCH

• Practice: While wrapped in a blanket or wearing soft clothes, stretch gently — neck rolls, shoulder shrugs, side body lengthening.
  
• Intention: Comfort. Let sensation be your anchor.

DAY 4 — FLOOR FLOW

• Practice: Move slowly on the floor — gentle rolls, supported child’s pose, cat/cow, soft twists.
  
• Intention: Reconnection. Feel the earth underneath you. Let it hold you.

DAY 5 — SUNLIGHT SIT

• Practice: Sit near a window or outside. Move your head gently side to side and up and down, letting the light touch your skin.
  
• Intention: Orientation. Reawaken the senses through nature and light.

DAY 6 — 3-MINUTE WALK

• Practice: Take a short walk — even if it's just from one side of your space to another. Breathe slowly as you walk.
  
• Intention: Momentum. Remind your system what it feels like to move with intention.

DAY 7 — INTUITIVE TOUCH + MOVEMENT

• Practice: Let your hands move across your body — massaging your arms, legs, scalp. Add in any movements that feel nurturing.
  
• Intention: Nourishment. Let touch be a form of movement and movement a form of care.

MOVEMENT AS A WHISPER, NOT A DEMAND

In Depletion, what you need most is gentleness. These practices are not about performance. They’re about presence.

When your system is low, the smallest movements can be the most powerful — because they say: “I still belong to this body. And this body still matters.”

WHERE TO START

The statechanged Method Workbook includes depletion-specific practices, prompts and movement rituals to help you begin rebuilding your energy from the inside out.

Take the Free Nervous System Assessment Quiz to better understand if Depletion is your current state — and explore personalized support tools to meet you there.

Explore our Digital Downloads for somatic audio guides, touch-based tools and movement sequences made to support slow, meaningful reconnection.