Practices
Short and concrete — most take two to five minutes. They're sorted by how you might be arriving, and every one of them is optional, stoppable, and fidget-friendly. If you're not sure where you are, thegentle check-in can help you pick a lane — or just browse.
Wired and tired — activated underneath, shut down on top
The gentlest practices only: no discharge work from here, just small signals of safety.
Activated — anxious, revved, fight-flighty
Ways to let the revving ease, a drop at a time.
5-4-3-2-1 (coming back to the room)
~3 min · any position ·silent
Hold, tense, and release
~2 min · seated ·silent
Humming
~2 min · any position ·voice
A longer exhale
~2 min · any position ·silent
Slow looking (orienting)
~2 min · any position ·silent
Widening to panoramic vision
~2 min · any position ·silent
Pushing against a wall
~3 min · standing ·silent
Numb, flat, or dreary
Tiny, warm ways to invite a little movement back — never forcing.
Doing okay — build capacity
When there's a bit of room, these gently widen it.