Prepare for restorative, deep sleep
Quality sleep is essential for mental health, memory consolidation, and emotional regulation. These practices help slow your mind, relax your body, and prepare you for deep, restorative sleep cycles.
A powerful breathing technique that activates the parasympathetic nervous system for instant calm
This technique stimulates the vagus nerve and activates the parasympathetic nervous system, reducing cortisol levels and lowering heart rate within minutes.
A body-based technique that allows natural tremoring to release stored tension and trauma from the nervous system
Developed by Dr. Peter Levine and expanded by Dr. David Berceli, this technique activates the body's natural tremor mechanism to release muscular tension and discharge traumatic stress stored in the nervous system. Research shows TRE reduces symptoms of PTSD, anxiety, and chronic tension by allowing the body to complete the stress response cycle that may have been interrupted during traumatic experiences. The neurogenic tremors help reset the autonomic nervous system.
A powerful vagal stimulation technique using vocal vibrations to rapidly calm the nervous system
Developed from Stephen Porges' Polyvagal Theory, the Voo Breath uses vocal vibrations to directly stimulate the vagus nerve through mechanical resonance. The extended "voo" sound creates vibrations in the chest cavity that activate vagal fibers more effectively than silent breathing. Research shows this increases heart rate variability and parasympathetic tone, reducing anxiety and promoting a sense of safety in the body.
A scientifically-proven breathing pattern that reduces stress faster than meditation
Published in Cell Reports Medicine (2023), Stanford researchers found that cyclic sighing - emphasizing extended exhalations - reduces stress more effectively than meditation or other breathing techniques. The extended exhale activates the parasympathetic nervous system, slows heart rate, and reduces respiratory rate. The study showed significant improvements in mood and reductions in anxiety after just 5 minutes daily, with effects accumulating over time.
A mindfulness practice that releases physical tension and calms the mind for better sleep
Body scan meditation activates the parasympathetic nervous system and reduces cortisol levels. Research shows it improves sleep quality by 42% and reduces chronic pain through enhanced body awareness and the relaxation response. The systematic progression through body parts engages the somatosensory cortex while quieting the default mode network, reducing rumination.
Combining gentle touch with slow breathing to activate self-compassion and reduce stress through vagal tone enhancement
This technique combines tactile stimulation with coherent breathing to activate the parasympathetic nervous system. Research from the HeartMath Institute shows that placing a hand over the heart while breathing slowly (around 5-6 breaths per minute) increases heart rate variability and vagal tone. The gentle touch activates C-tactile fibers that trigger oxytocin release, promoting feelings of safety and self-compassion. Studies demonstrate reduced cortisol levels and improved emotional regulation.
A gentle yoga sequence that combines movement, breath, and mindfulness to reduce stress
Yoga reduces cortisol levels, increases GABA (calming neurotransmitter), and activates the parasympathetic nervous system through combined movement and breathwork.
Use specific sound frequencies to entrain brainwaves for relaxation and focus
Binaural beats synchronize brainwave activity, promoting alpha waves (8-12 Hz) for relaxation or theta waves (4-8 Hz) for deep meditation and sleep preparation.
Ancient sound healing practice using resonant frequencies to calm the nervous system
Sound vibrations from singing bowls reduce stress hormones, lower blood pressure, and synchronize brainwaves. The frequencies promote deep relaxation and meditative states.
Immerse yourself in calming natural sounds to reduce stress and improve focus
Natural sounds activate the parasympathetic nervous system, reduce cortisol levels, and mask distracting noises. They're particularly effective for improving sleep quality and concentration.
A calming bedtime practice using chamomile tea to reduce anxiety and promote restful sleep
Chamomile contains apigenin, which binds to benzodiazepine receptors in the brain, reducing anxiety and improving sleep quality. It also reduces cortisol levels and inflammation.
A soothing herbal practice using lemon verbena to reduce anxiety, improve digestion, and promote mental clarity
Lemon verbena contains verbascoside and citral, which have anxiolytic (anti-anxiety) properties, reduce oxidative stress, and improve sleep quality. Studies show it reduces cortisol levels and enhances GABA activity for natural calm.
A simplified lying-down version of TRE that allows natural leg tremors to release tension without the full exercise sequence
This is a simplified, accessible version of Trauma Release Exercises (TRE) developed by Dr. David Berceli. Unlike the full TRE protocol which includes standing exercises, this version goes directly to the butterfly position to induce neurogenic tremors. The mechanism is the same: activating the body's natural tremor response to release muscular tension and complete interrupted stress responses. This shorter version is ideal for daily practice, before sleep, or for those who cannot do standing exercises. Research shows even brief tremoring sessions can reduce cortisol and improve nervous system regulation.
Strategic morning sunlight exposure to regulate circadian rhythms and boost mood
Morning light exposure increases serotonin production, regulates melatonin cycles, and resets circadian rhythms. It's as effective as light therapy boxes for seasonal depression.
Brain imaging and neuroplasticity research showing how practices create lasting changes in neural structure and function.
Research on how physical practices affect the nervous system, hormones, and overall physiological health.
Evidence-based therapeutic approaches like CBT, mindfulness, and positive psychology interventions.