Lower baseline arousal early.

1. Sit supported, feet on floor, eyes open.
2. Pick one neutral visual point.
3. Soften your gaze, like looking through the room.
4. Notice 3 external details: colour, shape, shadow, sound, or texture.
5. Breathe slowly and comfortably: 4 in / 6 out, 4 in / 5 out, or natural slow breathing.
6. If you start body-checking, label it once: “checking”.
7. Return to the visual anchor or the next easy exhale.

Interrupt tension before it stacks.

1. Soften your gaze.
2. Let peripheral vision widen.
3. Part the teeth slightly.
4. Let the jaw hang loose.
5. Drop the tongue from the roof of the mouth.
6. Let shoulders feel heavy.
7. Breathe normally and stay with vision, sound, or touch.

Break the body-surveillance loop.

1. Stay seated, eyes open.
2. Choose one external anchor: plant, wall, window, tree, fan noise, brown noise, or texture under fingers.
3. Let breathing be natural or lightly slowed.
4. When attention moves to heart, chest, pulse, breath, dizziness, warmth, or “how am I feeling?”, label it: “checking”.
5. Return attention outward.

Reduce accumulated stress load before evening.

1. Sit or recline slightly.
2. Use slow, easy breathing.
3. Keep attention mostly on soft gaze, sound, room space, or texture under hands.
4. Use 4 in / 6 out, or comfortable slow breathing.
5. When finished, do not check whether it worked.

Downshift before sleep.

1. Do 5 minutes legs-up-wall on the floor, bed, couch, or pillows.
2. Keep head level. Use low light.
3. Use brown noise, rain, calm music, or silence.
4. Anchor attention to calves, room sounds, upper-back contact, or visual softness.
5. Then do 5–15 minutes NSDR, Yoga Nidra, guided meditation, or external sound focus.

Use when an adrenaline wave starts.

1. Inhale through the nose.
2. Take a small second top-up inhale.
3. Long, slow exhale.
4. Repeat 5–10 cycles.
5. Stop.
6. Look outward at one object or listen to one sound for 60 seconds.