Long flight. New time zone. Heavy legs, busy head. Take ten. Unroll calm and steady your breath. This short flow clears the fog without noise or sweat.

Promise: feel grounded, breathe easier, move better.
Where: any clear patch of floor. Carpet, tile, or wood.
What you need: nothing. A travel mat or towel helps. Trainers off.

How to breathe

In through the nose for four. Out through the nose for six.
Keep the exhale soft and longer than the inhale. That tilt helps your system down-shift.

The 10-minute plan

0:00–1:00 — Arrive
Stand hip-width. Soften knees. Hands on ribs. Breathe 4–6 for five rounds.
On each exhale, feel your ribs soften and the floor meet you.

1:00–2:30 — Wake the spine (quiet)
Hinge to place hands on thighs.
Slow Cat–Cow at the hips: inhale lengthen; exhale round. 6–8 slow reps.
Circle shoulders forward and back. Draw small yes/no nods with the head.
No floor space? Do this upright with palms on a wall at shoulder height.

2:30–6:00 — Half Sun with step-backs (x3 rounds)

• Inhale reach up.

• Exhale fold with soft knees.

• Inhale half-lift, long spine.

• Exhale step right foot back to an easy lunge (knee up or down).

• Inhale chest broadens.

• Exhale step forward and fold.

• Inhale rise to stand, reach.

• Exhale hands down.
  Repeat, stepping the left foot back next round. Move slowly. No jumping. Keep breath 4–6.

6:00–8:00 — Hips + hamstrings (1 min each side)
Right foot forward, low lunge.

• 30 sec: sink and lengthen through the back thigh.

• 30 sec: rock hips back to a short hamstring fold; spine long, knee soft.
  Switch sides. Small movements. No end-range pushes.

8:00–9:00 — Side open + gentle twist
Stand tall. Right hand on right hip, left arm up.
Inhale lengthen; exhale lean left for a side open.
Switch sides. Then hands on ribs, rotate gently right/left without the neck doing the work.

9:00–10:00 — Downshift
Option A: Legs up on the bed or wall, heels resting.
Option B: Ragdoll fold with belly on thighs, head heavy.
Five slow 4–6 breaths. On each exhale, let the jaw unclench and the shoulders settle.
Finish standing. Notice the floor. Blink slower than you want to.

Surface tips (hotel edition)

• Carpet: stable and quiet; fold a towel under knees if needed.

• Tile/wood: go barefoot; micro-bend the knees; a 2–3 mm travel mat adds grip and wipes clean in seconds.

• Small rooms: work side-on to the bed; step back on a diagonal to save space.

Why this helps

• Longer exhale shifts you towards rest and digest—useful when sleep is off.

• Slow spinal waves undo seat-shaped stiffness.

• Hip + hamstring rocks reset stride without strain.

• Finishing elevated or folded calms the system and lightens legs.

Make it shorter (3 minutes)

• 1 min breathe 4–6 standing.

• 1 min Half Sun with a single step-back each side.

• 1 min legs up on the bed.

Practise with care

Move in a pain-free range. Skip anything that feels sharp or nervy. If you’re managing an injury, keep the micro version and stay with breath.

Unroll calm, wherever you are.
Get the Jet-Lag Reset and save it to your phone for the next flight.