PPPD Exercises & Calming Practices
PPPD Survivor Playbook

Practical Exercises & Calming Practices

A visual collection of the exercises and calming practices included in my personal PPPD playbook — made to make the instructions easier to follow at a glance.

Explore Exercises Grounding & Breathing
Eye Movements exercise visual guide
Main exercises — highest priority

Visual guides for the key exercises

Use these visual guides alongside the written instructions in the PPPD Survivor Playbook.

Before You Begin These exercises are provided as visual educational guides. They are based on the practices described in the PPPD Survivor Playbook and are intended to make the instructions easier to understand. They are not individualized medical advice or a substitute for assessment by a qualified healthcare professional. Move at a pace appropriate for you. If an exercise feels unsuitable or causes significant discomfort, stop and seek appropriate professional guidance.
Eye Movements / Saccades
1

Eye Movements / Saccades

  • Eyes moving left → right
  • Eyes moving up → down
  • Head stays still
Finger Focus / Vergence
2

Finger Focus / Vergence

  • Finger at arm’s length
  • Finger moving toward nose
  • Finger moving back
10–15 repetitions
Head Rotations / VOR
3

Head Rotations / VOR

  • Eyes fixed on finger
  • Head slowly turning left → right
3 × 30 seconds
Gaze Stabilization / X Exercise
4

Gaze Stabilization / X Exercise

  • X on wall
  • Eyes locked on X
  • Head moving left → right
3 × 30 seconds
Stand Up → Sit Down
5

Stand Up → Sit Down

  • Sitting
  • Standing
  • Pause
  • Sit down again
10 repetitions
Grounding / calming visuals

Slow down. Notice. Breathe.

Simple visual guides for grounding, breathing and body-awareness practices included in the playbook.

5-4-3-2-1 Grounding
6

5-4-3-2-1 Grounding

  • 5 things you see
  • 4 things you touch
  • 3 things you hear
  • 2 things you smell
  • 1 thing you taste
Box Breathing
7

Box Breathing

  • 4 seconds inhale
  • 4 seconds hold
  • 4 seconds exhale
  • 4 seconds hold
Body Scan
8

Body Scan

  • Feet → legs
  • Torso
  • Arms
  • Head
4-7-8 Breathing
9

4-7-8 Breathing

  • 4 seconds inhale
  • 7 seconds hold
  • 8 seconds exhale
Important: These are educational visual guides based on the practices described in the playbook. They are not a substitute for individualized medical advice. If a practice feels unsuitable or causes significant discomfort, stop and seek appropriate professional guidance.
The Story Behind The Playbook

Want to know how I got here?

I spent years trying to understand what was happening to me. Read my personal story, what I learned along the way, and why I created the PPPD Survivor Playbook.

Read My Story
© PPPD Survivor Playbook · Educational information only
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