Free Challenge
30-Day Nervous System Regulation Challenge
One exercise per day. Each takes 5 minutes or less. Science-backed techniques that build lasting regulation.
Your progress is saved in your browser. Come back each day and pick up where you left off.
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Day Streak
7
Free Days
Week 1 — Foundation
FREEPhysiological Sigh
The fastest way to calm your nervous system in real-time. Two quick inhales through the nose, one long exhale through the mouth.
Cold Face Splash
Activate the mammalian dive reflex to instantly shift your nervous system out of fight-or-flight.
Extended Exhale
Your exhale is the brake pedal of your nervous system. Making it longer than your inhale activates the parasympathetic response.
Humming
Humming vibrates the vagus nerve where it passes through your throat. It is one of the simplest and most effective vagal toning exercises.
Grounding Walk
Slow, intentional walking reconnects your body and mind. It pulls you out of mental loops and back into the present moment.
Progressive Jaw Release
Your jaw holds enormous tension, especially in fight mode. Releasing it sends a direct signal of safety through the trigeminal nerve.
Belly Breathing Reset
Week 1 complete! Today you combine everything into a simple belly breathing session that activates all the skills you have practiced.
Week 2 — Building
COMING SOONBilateral Stimulation
Cross-body movements help integrate left and right brain hemispheres, reducing anxiety and emotional reactivity.
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Vagal Tone with Gargling
Gargling vigorously activates the vagus nerve through the muscles of the throat and palate.
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Social Nervous System Activation
Your ventral vagal system is activated through safe social connection. Eye contact and genuine conversation signal safety.
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Body Scan Awareness
A body scan builds interoception — your ability to sense what is happening inside your body. This is essential for self-regulation.
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Cold Shower Finish
Brief cold exposure at the end of a shower trains your nervous system to handle stress and recover quickly.
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Orienting Response
The orienting response helps your nervous system assess safety by slowly taking in your environment.
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Legs Up the Wall
This restorative position activates the parasympathetic nervous system and promotes venous return and calm.
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Week 3 — Deepening
COMING SOONVagal Breathing with Hold
Adding a breath hold between inhale and exhale increases CO2 tolerance and deepens parasympathetic activation.
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Self-Havening Touch
Havening uses specific touch patterns to reduce cortisol and create a felt sense of safety in the body.
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Somatic Shaking
Animals shake after a threat to discharge stored survival energy. Humans can do this intentionally to release tension.
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Nature Immersion
Being in nature activates the parasympathetic system, lowers cortisol, and resets circadian rhythm.
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Singing or Chanting
Sustained vocalization is one of the most powerful vagal toning practices. Singing works as well as formal chanting.
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Butterfly Hug
A self-administered bilateral stimulation technique used in trauma therapy to create a sense of safety.
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Full Integration Practice
Combine belly breathing, body scan, and shaking into one 10-minute session.
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Week 4 — Integration
COMING SOONMorning Sunlight Protocol
Morning light exposure within 30 minutes of waking sets your circadian clock and regulates cortisol rhythm.
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Heart-Focused Breathing
Directing attention to the heart area while breathing creates coherence between heart rate variability and brain function.
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Restorative Yoga Pose
Supported child's pose activates the rest-and-digest system through gentle compression of the belly.
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Gratitude Body Scan
Combining gratitude with body awareness strengthens the ventral vagal state and builds positive neural pathways.
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Co-Regulation Practice
Our nervous systems are designed to regulate through connection with other calm nervous systems.
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Barefoot Earthing
Direct skin contact with the earth has measurable effects on inflammation and nervous system regulation.
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Your Personal Reset Protocol
Congratulations — 30 days complete! Today you design your own daily regulation practice from everything you have learned.
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Days 8-30 coming soon
Join the waitlist to get notified when the full 30-day challenge launches. Plus, get the free 3-minute reset today.
Can't wait? The 7-Day Reset Program includes guided audio for every exercise.