6Signs Your System Needs a Reset
34Morning Practice — The Slow Wakeup (10 minutes)
7Part II — How to Use This Program
35Midday Practice — Time in Nature (15 minutes or more)
8Day 1 — Arrival: Coming Home to the Body
36Evening Practice — The Bedtime Ritual (15 minutes)
9Morning Practice — Orientation (5 minutes)
37Reflection
10Midday Practice — The Body Scan (8 minutes)
38Day 7 — Integration: Building a Regulated Life
11Evening Practice — The 4-7-8 Breath (4 minutes)
39Morning Practice — Choosing Your Anchors (10 minutes)
12Reflection
40Midday Practice — The Map of the Week (15 minutes)
13Day 2 — Breath: The Doorway In
41Evening Practice — A Letter to Future You (15 minutes)
14Morning Practice — Coherent Breathing (6 minutes)
42Reflection
15Midday Practice — Bhramari, the Humming Breath (5 minutes)
43After the Seven Days: Living a Regulated Life
16Evening Practice — Extended Exhale (5 minutes)
44Expect to Drift, and Plan to Return
17Reflection
45Notice the Small Wins
18Day 3 — Vibration: Sound, Cold, and the Vagal Reflex
46When Something Feels Off
19Morning Practice — Cool Water Face Immersion (3 minutes)
47When to Seek Professional Support
20Midday Practice — Gargle and Sing (5 minutes)
48The Long View
21Evening Practice — The Humming Bath (7 minutes)
49A Final Word
22Reflection
50Quick Reference Guide
23Day 4 — Release: Movement and the Stress Cycle
51One-Minute Resets
24Morning Practice — Somatic Shaking (6 minutes)
52Five-Minute Resets
25Midday Practice — The Eye and Neck Reset (5 minutes)
53When You Are Mobilized (anxious, wired, racing)
26Evening Practice — Legs Up the Wall (10 minutes)
54When You Are Shut Down (numb, foggy, heavy)
27Reflection
55When You Are Regulated (present, calm, engaged)
28Day 5 — Connection: The Social Engagement System
56Tiny Practices for Ordinary Moments
