Step one

Check in

Where are you right now?

Step two

Breathe first

Before anything else, one breath cycle.

Box breath — do this 3 times

4

inhale

4

hold

6

exhale

2

rest

Longer exhale than inhale. That’s the nervous system switch.

Step three

Choose your reset

What does your body need right now?

🌿

5-4-3-2-1 Grounding

Bring yourself back to right now. 2 minutes.

💬

Personal reset prompt

A message written just for where you are right now.

🏃

30/30/30 anchor

Get your body involved. Movement as medicine.

🌙

Yoga Nidra

20 minutes of deep rest. When you need to fully unwind.

5-4-3-2-1 — Grounding

Slow down. Work through each sense. Write what you notice — the act of naming is what anchors you.

5

Things you can see

Look around slowly. Name 5 specific things.

4

Things you can hear

Close your eyes for a moment. What sounds are here?

3

Things you can feel

Your feet on the floor. The weight of your body. Temperature.

2

Things you can smell

Even faint scents. Take a slow breath in.

1

Something you can taste

Notice what’s already there. No need to eat anything.

You are here. In this room. In this body. That’s enough for right now.

A message from Christie

Your 30/30/30 anchor

30g

protein

30g

fiber

30

min movement

When your mind is racing, getting your body involved is the fastest way to regulate. What’s one thing you can do in the next 30 minutes? A walk. A yoga flow. Even 10 minutes of stretching. Your cortisol responds to movement more than it responds to thinking.

20-minute reset

Yoga Nidra

This is your deepest tool. Not sleep, not meditation exactly — it’s a state of conscious rest that lets your nervous system fully restore. One 20-minute session can feel like 2 hours of sleep. Do this when you have space to lie down and fully let go.

01

Find a comfortable place to lie down. Blanket, eye pillow if you have one.

02

Set an intention: one simple word. Calm. Steady. Rest. Safety. Let it land.

03

Press play. Let the guide do the work. Your only job is to stay awake while feeling completely relaxed.

04

After: sit up slowly. Give yourself 5 minutes before going back to your day.

Find a guided session →

Start over

Your nervous systemneeds a moment.

Your nervous system
needs a moment.