Milestones
- Day 1
Baseline reset
Name your chaos cues and map where they live in the body.
- Day 4
Somatic anchor
Stack two nervous-system anchors that work anywhere.
- Day 7
Stability ritual
Write a rapid response plan for the next chaotic spike.
You do not have to earn rest. Regulation is your birthright.
Beginner Pathway
You do not have to earn rest. Regulation is your birthright.
Downshift from survival mode into steady presence.
You'll practice
Baseline reset
Name your chaos cues and map where they live in the body.
Somatic anchor
Stack two nervous-system anchors that work anywhere.
Stability ritual
Write a rapid response plan for the next chaotic spike.
Day 1
Orienting + triple-count exhale
I am willing to notice the earliest whisper of overwhelm.
3-6 breathing
Inhale for 3, exhale for 6 while letting shoulders drop with every exhale.
Chaos map scan
Trace forehead, jaw, rib cage, belly, and pelvis. Where does chaos spike first?
Micro discharge
Finish the sentence “When life gets loud I usually…” three times.
Day 2
Humming + ear pulls
I let my voice vibrate safety through my vagus nerve.
120-second hum
Hum on a single tone with lips closed, feeling vibration in the chest.
Auricular vagus pull
Gentle ear pull down and out, three breaths per side.
Safe-room imagery
Picture a room that instantly settles you. Populate it with sounds and textures.
Day 3
Figure-eight wrists + spine waves
I let small movements discharge big energy.
Figure eight wrists
Draw slow sideways 8s with wrists while breathing evenly.
Spinal wave
Cat/cow while standing, letting knees bend softly.
Energy honesty
Label your current energy as spark, ember, or ash and describe why.
Day 4
Anchor pairing
I stack two reliable anchors for chaotic moments.
Anchor inventory
List five sensations that soothe you (temperature, texture, scent).
Anchor pairing test
Combine breath + touch, breath + sound, or sound + movement and rate each combo.
Day 5
Pause scripts
I commit to one boundary that protects my regulation.
Boundary inventory
Write three moments this week where chaos seeped in because a boundary was missing.
Pause sentence rehearsal
Practice saying “I need a moment to settle my body before I respond.”
Day 6
Co-regulation outreach
I let someone trustworthy witness my regulation wins.
Who feels safe?
List two people or spaces that calm your body by association.
Text or voice note
Send a short message sharing one regulation win. Let yourself be seen.
Day 7
Blueprint creation
I build a rapid response plan for future chaos.
3-step plan
Write the sequence: Notice cue → Chosen anchor → Follow-up care.
Future-self rehearsal
Imagine a future chaotic moment and watch yourself using the plan flawlessly.