This article should help you understand how bottom up processes work so you can get creative and choose your own practice. https://drarielleschwartz.com/vagus-nerve-disorders-dr-arielle-schwartz/#.XjYi2zJKjIV

Anything that stimulates the ventral vagus nerve complex at a gentle pace… singing, humming, chanting, listening to music, dance, rocking, acrobatics, EMDR therapy, journaling, and creative storytelling are all bottom up practices.