Resources
Nervous system regulation
A few simple practices I regularly point people to between sessions. None of these replace the work itself — they're steady, free tools for the in-between moments.
Physiological sigh
A double inhale through the nose followed by a long, slow exhale through the mouth. One of the fastest ways to calm an activated nervous system — a few rounds is often enough.
Toning
Humming or vocalising a low, steady tone. The vibration stimulates the vagus nerve and can shift the body out of a stress response within minutes.
Orienting
Slowly turning your head to look around the room, naming a few things you can see. A simple way to tell the nervous system that the present moment is safe.
Breathwork
Structured, conscious breathing practices — used in and outside of ceremony — to move energy and release what the body has been holding.
NSDR (non-sleep deep rest)
A guided practice of stillness between waking and sleep, often via audio. Supports recovery and integration without needing to actually fall asleep.
Box breathing
Inhale, hold, exhale, hold — each for an equal count (commonly 4 seconds). A steadying practice that's easy to use anywhere, anytime.
Binaural beats
Audio tracks using slightly different frequencies in each ear to encourage particular brainwave states — often used to support meditation or rest.
Want support putting these into practice?
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