A short progression for anyone learning to settle an overactive nervous system. Each step adds one layer: breath to slow arousal, gentle movement to discharge tension, and a wind-down routine to anchor sleep.
All psychotechnologies
beginner · 5 steps · self-pacedBR · MV · SL
Calm Foundation
A self-paced starter sequence that builds a down-regulating practice from breath, movement, and rest.
Your progress
This is a sequence, not a calendar schedule. Complete each practice at a pace that works for you.
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Program steps
1
Box Breathing
Use before meals or meetings to rehearse calm.
Step 1 of 5 · Breath · P1
2
Physiological Sigh
Reach for this during acute stress.
Step 2 of 5 · Breath · P1
3
Legs Up the Wall
Five minutes to discharge the day.
Step 3 of 5 · Movement · P2
4
NSDR / Yoga Nidra
A reset when wired but tired.
Step 4 of 5 · Sleep / Rest · P2
5
Morning Light
Anchor your clock within 30 minutes of waking.
Step 5 of 5 · Light · P1