http://www.theneurocentricrider.co.uk/

The Neurocentric Rider, Bailey Court, Catterick Garrison, DL9 4, Catterick Camp (2025)

21/12/2025

🧊The Neurocentric Rider Advent Calendar - Day 21🧊

Pre-ride nervous system rest

Your nervous system is EVERYTHING when it comes to riding. If it’s in fight or flight mode your horse knows. Your body knows. Your performance suffers.

The good news? You can reset it in minutes.

Here’s a simple pre-ride protocol to calm your nervous system and get into peak performance mode:

🫁THE 5-7 BREATH (2 minutes)
Breathe in for 5 counts, out for 7 counts. The longer exhale activates your vagus nerve and signals safety to your brain.
Do this 5-10 times

🌎GROUNDING (1 minute)
Feel your feet on the ground. Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste. This brings you into the present moment.

🤸GENTLE MOVEMENT (2 minutes)
Shake out your legs, roll your shoulders, do some light stretches. Movement helps discharge nervous system tension.

💭VISUALISATION (1 minute)
Close your eyes and imagine a smooth, confident ride. See yourself moving fluidly with your horse. Feel the connection.

Why this works:
These techniques activate your parasympathetic nervous system (rest and digest mode) and deactivate fight or flight. Your body relaxes, your mind clears and you show up as your best self.

Ready to ride calm and connected?
Check out our website
www.theneurocentricrider.co.uk
Or
✉️lotti@theneurocentricrider.co.uk

20/12/2025

🎁The Neurocentric Rider Advent Calendar - Day 20🎁

Seat Stability

A stable seat isn’t just about looking good-it’s the foundation of every ride. Without it, you’re fighting your horse instead of moving WITH them.

What makes a stable seat?
✔️Core strength and control
✔️Balance weight distribution
✔️Relaxed hip flexors (not gripping)
✔️Proper alignment from ear to heel
✔️Proprioception awareness (knowing where your body is in space)

Why riders lose seat stability:

Most riders grip with their legs and clench their core when they feel unbalanced. This creates tension, reduces feel, and actually makes you LESS stable. Your nervous system is in protective mode and your body is bracing instead of moving fluidly.

The neurocentric approach requires this. We teach your brain that you’re safe in the saddle which allows your muscles to relax and your proprioception to improve. This means:

- Better balance and security
- Clearer communication with your horse
- Reduced fatigue and tension
- More confidence, flowing rides

How we help:
Through neurological remapping, vagus nerve activation, and proprioception training, we help your nervous system feel SAFE. When you’re not in protective mode, your seat naturally stabilizes.

Ready to develop a seat of steel?
Visit our website
www.theneurocentricrider.co.uk
Or
✉️lotti@theneurocentricrider.co.uk

19/12/2025

☃️The Neurocentric Rider Advent Calendar - Day 19☃️

Pre Ride Anxiety

That nervous feeling before you mount up? Your nervous system is trying to protect you - but it might be working overtime.

Pre-ride anxiety is often your body stuck in fight or flight mode. Your brain perceives a threat (real or imagined) and floods your system with stress hormones. This creates tension, shallow breathing, and a disconnected feeling from your horse.

Here’s the thing: your horse FEELS this. They pick up on your anxiety, and it affects their performance and your safety.

How to calm your nervous system BEFORE you ride:

✔️Vagus nerve activation (deep belly breathing - 5 counts in, 7 counts out)
✔️Grounding techniques (feel your feet, notice 5 things you can see)
✔️Gentle movement (walk around, shake out tension)
✔️Progressive muscle relaxation (tense and release muscle groups)
✔️Visualisation (imagine a smooth, confident ride)

The neurocentric approach teaches your brain that riding is safe. Through neurological remapping, we hep you move OUT of protective patterns and INTO confidence and connection.

If pre-ride anxiety is holding you back, let’s work on it together. A few sessions can require your nervous system and transform your riding experience.

Ready to ride with confidence?

Visit our website
www.theneurocentricrider.co.uk
Or
✉️lotti@theneurocentricrider.co.uk

18/12/2025

🎄The Neurocentric Rider Advent Calendar - Day 18🎄

Your lymphatic system is your body’s clean up crew-and as a rider, keeping it flowing is KEY to staying pain-free and moving better.

What does it do?
✔️Removes waste and toxins from tissues
✔️Supports immune function
✔️Reduces inflammation and swelling
✔️Helps with recovery after intense riding sessions

Why it matters for riders:
Sitting in the saddle, gripping with your legs, and holding tension creates stagnation. A sluggish lymphatic system = stuck inflammation = pain and reduced mobility.

The good news? You can activate it:
✔️Movement (especially walking and gentle exercises)
✔️Breathing deeply (activates the vagus nerve)
✔️Massage and soft tissue work
✔️Staying hydrated
✔️Avoiding prolonged tension and guarding

Ready to get your lymphatic system flowing? Book an assessment with us to learn how neurocentric treatment can clear the blockages keeping you stuck.

Check out our website
www.theneurocentricrider.co.uk
Or
✉️Lotti@theneurocentricrider.co.uk

17/12/2025

🎅🏼The Neurocentric Rider Advent Calendar- Day 17🎅🏼

**Sleep and Pain Recovery**

You can’t heal pain without sleep.

When you sleep, your nervous system shifts into rest mode. This is when healing happens- tissue repair, hormones release, emotional processing.

Without sleep, your nervous system stays in threat mode. Pain amplifies. Inflammation increases.

**The Sleep-Pain Cycle**

Pain disrupts sleep➡️Poor sleep increases pain sensitivity➡️Worse sleep➡️More pain

It’s a vicious cycle. Break it.

**Why Pain Disrupts Sleep**

When your nervous system is in threat mode, it stays hyper vigilant even at night. You brain perceives danger, keeps you alert, disrupts deep sleep.

You fall asleep but wake up at 3am. You toss and turn. You never teach restorative sleep.

1️⃣Cool, dark room (65-68F)
2️⃣Consistent sleep schedule (same time every day)
3️⃣No screens 1 hour before bed
4️⃣Limit caffeine after 2pm
5️⃣Use 4-7-8 breathing before bed
6️⃣Gentle movements before bed
7️⃣Manage pain before bed (ice/heat, positioning)
8️⃣Avoid alcohol and heavy meals

**The Recovery Equation**

Better seep = Lower pain sensitivity = Better movement = Faster recovery = Less pain

When you improve sleep, everything else improves.

If you’ve been struggling with chronic pain, sleep might be the missing piece.

Start tonight: cool room, no screens, 4-7-8 breathing.

Your nervous system will thank you.

Visit our website
www.theneurocentricrider.co.uk
Or
✉️lotti@theneurocentricrider.co.uk

16/12/2025

🤶🏼The Neurocentric Rider Advent Calendar - Day 16🤶🏼

**The one who tried everything**

A competitive horse rider has had shoulder and neck pain for the last 2 years.

They have tried everything:
• Physiotherapy
• Sports massage
• Chiropractic
• Acupuncture
• Pilates
• Even a new saddle
• And may more things

Nothing has worked. The pain kept coming back.

Here’s what standard rehab missed:

There nervous system was stuck in protection mode. Years of riding with tension, combined with a fall years earlier, had trained her brain to guard her neck and shoulders. Every time they rode, her nervous system perceived threat- tightening muscles, restricting movement, amplifying pain.

Standard therapists focused on the muscles and joints. But the real problem was neurological.

The neurocentric approach worked differently:

We started by calming her nervous system (vagus nerve work, breathing). Then we retrained her nervous system to trust there neck and shoulders again through progressive movement drills. We addressed her vestibular system (balance), proprioception (body awareness), and movement quality specific to riding.

We also looked at her riding position and how tension patterns were affecting her connection with there horse.

After 6 sessions, they were pain free and riding better then ever. More importantly, they understood WHY it happened and how to prevent it.

The difference? We treated the nervous system, not just the symptoms.

If you’re a rider who’s tried everything and nothings stuck, your nervous system might be the missing piece.

Let’s get you back to pain free riding.

Check out our website
www.theneurocentricrider.co.uk
Or
✉️lotti@theneurocentricrider.co.uk

15/12/2025

⛸️The Neurocentric Rider Advent Calendar - Day 15⛸️

Your pain might not be about tissue damage. It might be about threat.

Here’s what happens:

You injure yourself. Your nervous system perceives a threat and activates “fight or flight” mode to protect you. This is normal and helpful- at first.

But if your nervous system stays in threat mode long after the injury heals, it keeps sending pain signals. Your brain creates protective patterns: muscle tension, guarding, restricted movement. You move less. Your nervous system gets MORE convinced there’s a threat.

This is how acute pain becomes chronic pain.

The cycle looks like this:
Injury➡️Threat perception➡️Fight or Flight activation➡️Protection patterns➡️Limited movement➡️Nervous system stays stuck in threat mode➡️Chronic pain

Standard rehab often misses this. It focuses on stretching and strengthening-but if your nervous system is still in threat mode, your body won’t cooperate.

The neurocentric approach works differently:

We calm your nervous system first (vagus nerve work, breathing, gentle movement). Once your brain feels safe, we retrain movement patterns and rebuild trust in your body.

When threat perception drops, pain drops.

If you’ve had pain for months or years, your nervous system might be the missing piece.

Visit our website
www.theneurocentricrider.co.uk
Or
✉️lotti@theneurocentricrider.co.uk

14/12/2025

❄️The Neurocentric Rider Advent Calendar - Day 14❄️

Tension in your hands? Your horse feels it.

Your hands are one of the most sensitive communication tools your have with your horse. But when your nervous system is in protection mode, your hands tense up.

Tight hands = tight reins = confused horse = tension in the saddle.

Here’s the neurocentric truth: your horse isn’t the problem. Your nervous systems threat response is.

When you’re anxious, stressed, or in pain, your hands automatically grip. Your forearms tighten. Your shoulders creep up. Your horse feels every bit of that tension.

This is why riders with chronic pain often struggle with their hands-it’s not a technique issue. It’s a nervous system issue.

**How to release hand tension:**

Before you ride, do this:

1. Shake out your hands vigorously for 10 seconds
2. Roll your shoulders backwards 5 times
3. Take 3 deep breaths, focusing on relaxing your forearms
4. Gently flex and extend your wrists

This tells your nervous system: “We’re safe. We can relax our grip.”

When you’re in the saddle:

•Check in with your hands every few minutes
•Notice if you’re gripping the reins
•Consciously soften your grip
•Feel the difference in your horses response

Your horse will immediately feel the difference. Softer hands = clearer communication =. Better partnership.

It’s not about technique. It’s about nervous system regulation.

Ready to soften your connection?

Check out our website
www.neurocentricrider.co.uk
Or
✉️lotti@neurocentricrider.co.uk

13/12/2025

🤶🏼The Neurocentric Rider Advent Calendar - Day 13🤶🏼

Better proprioception = better movement control = less pain.

Here’s a simple drill you can do anywhere:

**Single Leg Balance with Eye Closure**

1️⃣Stand on one leg, arms at sides
2️⃣Keep your balance for 30 seconds with eyes open
3️⃣ Close your eyes for 10-15 seconds (this is where the magic happens)
4️⃣Return to eyes open
5️⃣Repeat 3 times, then switch legs

Why it works:
Your brain uses three systems to balance: eye, inner ear, and proprioception (body awareness). When you close your eyes, your nervous system has to rely purely on proprioception-strengthening that connection.

This teaches your brain to trust your body’s position in space, reducing guarding patterns and improving movement quality

Do this daily for 2 weeks and notice the difference

Any questions get in touch

Visit our website
www.theneurocentricrider.co.uk
Or
✉️Lotti@theneurocentricrider.co.uk

12/12/2025

🎁The Neurocentric Rider Advent Calendar - Day 12🎁

Your horse knows when you’re in pain.

Your horse is incredibly sensitive. They pick up on every shift in your weight, every tension in your seat, every held breath.

When you’re in pain, your horse knows. They feel your tension. They respond by becoming tense themselves. They become reactive, unpredictable, or shut down.

And then you think the problem is your horse.

But here’s the truth: Your horse is responding to your nervous system.

When you’re in pain, your nervous system is in protection mode. Your body is tight. Your breathing is shallow. Your hose feels all of that and mirrors it back.

This is why pain often makes riding worse- it’s not just the physical discomfort. It’s the nervous system communication between you and your horse.

**Heres what changes when you address your nervous system:**

When your nervous system relaxes:
• Your breathing becomes deeper
• Your seat becomes softer
• Your hands become lighter
• Your overall tension decreases

Your horse feel this shift immediately. They relax. They become more responsive. They want to work with you.

Suddenly, your horse is “better.” But your horse didn’t change. Your nervous system did.

This is why neurocentric rehab is so powerful for riders. It’s not just about your pain relief. It’s about the entire partnership between you and your horse.

When you heal your nervous system, you heal your relationship with your horse.

Ready to feel that partnership again?

Check out our website
www.theneurocentricrider.co.uk
Or
✉️lotti@theneurocentricrider.co.uk

11/12/2025

☃️The Neurocentric Rider Advent Calendar Day 11☃️

Post-injury Recovery: Why the first weeks matter

You’ve had a fall. Your doctor says rest. Everyone says rest.

So you rest. And for the first week, that’s right- your body needs time to heal.

But here’s what happens next:

Your nervous system learns the injury was dangerous. It learns to protect that area. By week 3-4 your tissue is healing. But your nervous system is still in protection mode.

This is where most people get stuck.

**The neurocentric approach:**

**Phrase 1 (days 1-3): Rest**
Your body needs initial healing time.

** Phrase 2 (days 4-7): Gentle movement**
Once inflammation settles, gentle movement tells your nervous system: “We’re healing. Movement is safe.”

** Phrase 3 (weeks 2-4): Progressive loading**
Gradually increase movement. Your nervous system learns the area is becoming stronger.

** Phrase 4 (weeks 4+): Sport-Specific Rehab**
Return to riding in progressive stages. Your brain learns riding is safe again.

**Why this works:**

Standard rehabs waits until tissue is “healed” before moving. By then your nervous system has learned a strong protective pattern.

Neurocentric rehab starts intelligent movement earlier so your nervous system never learns a strong protective response in the first place.

Result? Faster recovery. Less chronic pain. Better return to riding.

If you’ve had a recent injury, don’t wait weeks before moving. Start intelligent, gentle movement as soon as possible.

Your nervous system will thank you

Check out our website
www.theneurocentricrider.co.uk
Or
✉️Lotti@theneurocentricrider.co.uk

10/12/2025

🎄The Neurocentric Rider Advent Calendar- Day 10🎄

Quick tip: Breathing Technique for pain relief (3 minutes)

Your breathing is directly connected to your nervous system. When you’re in pain, you naturally hold your breath or breathe shallowly. This signals danger to your brain, which increases pain.

Changing your breathing pattern tells your nervous system: “We’re safe. We can relax.”

Here’s a simple technique you can use anytime pain flares up:

**The 4-7-8 Breath (Box Breathing for Pain)**

1. Breathe in slowly through your nose for a count of 4
2. Hold the breath for a count of 7
3. Exhale slowly through your mouth for a count of 8
4. Pause for a count of 4
5. Repeat 5-10 times

That’s it.

Why it works: the longer exhale activates your parasympathetic nervous system (your “rest and digest” mode). This calms your fight or flight response and reduces pain signals.

The pause between breaths gives your nervous system time to register safely.

When to use it:
• When pain suddenly flares up
• Before riding (calms pre-ride anxiety)
• After riding (helps recovery)
•Anytime you feel tension or anxiety
• Before sleep if pain is keeping you awake

Many of our clients use this technique and notice pain decreases within 2-3 minutes.

It’s free. It takes 3 minutes. And it actually works.

Try it next time pain flares and notice the difference.

Check out our website
www.theneurocentricrider.co.uk
Or
✉️Lotti@theneurocentricrider.co.uk

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