Protocol 1 · 6–10 min

Nervous System Reset

Simple tools to help your body move out of fight-or-flight and back to calm. For moments when your body feels more wound up than the situation needs.

Grounded in research · interactive practice

What you'll do

1
Slow your breathing
Follow the circle. The long breath out is doing the work.
A longer breath out tells your body it's safe to settle, helping your heart rate slow down.
2
Let off some pressure
Take five 'double breaths': a normal breath in, a second small sip of air, then a long sigh out. Tap once per sigh.
Two breaths in followed by a long breath out is one of the fastest ways to ease stress in the moment.
3
Look around for safety
Slowly move your eyes around the room, noticing there is no danger right now.
Slowly looking around sends your body a natural 'all-clear' signal that calms the stress response.
4
Notice the shift
Rate where your body is now, then anchor the calmer state with a cue word.
Linking a calm feeling to a word makes it easier to find that calm again next time.