Rituals

5-10 min

Morning Rise

Start regulated

Begin your day from a place of calm alertness. Activate without anxiety, energize without stress.

Gentle body scan (2 min)
Breath activation (3 min)
Intention setting (2 min)
Energy calibration (3 min)

2-5 min

Transition Reset

Between contexts

Clean exits, clean entrances. Reset your nervous system when moving between work, home, activities, or people.

Release previous context (1 min)
Neutral breath (1 min)
Set new intention (1 min)
Arrive fully (1 min)

3-5 min

Deep Focus

Before deep work

Enter flow state on command. Prepare your nervous system for sustained attention and creative work.

Clear mental space (1 min)
Box breathing (2 min)
Single-point focus (1 min)
Begin work immediately

5 min

Before

Pre-performance

Tests, presentations, interviews, competitions. Arrive in the optimal state, every time.

Acknowledge nerves (30 sec)
Physiological sigh x3 (1 min)
Power posture (1 min)
Visualization (2 min)
Action cue (30 sec)

10-15 min

Decompress

After stress

Process and release accumulated stress. Don't carry today's tension into tomorrow.

Body tension scan (2 min)
Progressive release (5 min)
Slow breathing (3 min)
Gratitude noting (2 min)
Completion signal (1 min)

15-20 min

Sleep Descent

Preparing for rest

Guide your nervous system into sleep-ready state. Fall asleep faster, sleep deeper.

Day completion (2 min)
4-7-8 breathing (5 min)
Body scan relaxation (5 min)
Counting descent (3 min)
Drift...

2-3 min

Emergency Reset

Acute distress

Panic, overwhelm, shutdown. Fast-acting protocols to return to safety when dysregulation hits hard.

Ground: 5-4-3-2-1 senses (1 min)
Physiological sigh x5 (1 min)
Cold water on wrists (30 sec)
Reassess (30 sec)

20 min

Deep Recovery

Restoration

After illness, trauma, or extended stress. Full nervous system reset and restoration.

Safety establishment (3 min)
Gentle breath (5 min)
Restorative movement (5 min)
Self-compassion (4 min)
Integration (3 min)

When Do You Need Regulation?