After Conflict Protocol
Come down from an argument or confrontation.
Duration
5 min
Level
01
Evidence
Why this protocol
A longer exhale with a slight retention discharges residual sympathetic tone and raises vagal input. The 5:7 ratio is easier to sustain when adrenaline is still circulating than the more demanding sleep-oriented patterns.
Perfect moments
What you'll experience
Slower pulse
Softer jaw
Cooler head
Clearer perspective
Coach's insight
“Do this before you reply. Every important reply is better sent from a calmer nervous system.”
Common mistakes
Sending the reply before running the protocol.
Replaying the argument during the practice.
Skipping it because 'you're fine' when you're not.
Breathing pattern
Session length
A longer exhale with a slight retention discharges residual sympathetic tone and raises vagal input. The 5:7 ratio is easier to sustain when adrenaline is still circulating than the more demanding sleep-oriented patterns.
Evidence
Slow exhale-biased breathing after acute stress accelerates cortisol clearance and reduces post-conflict rumination in controlled studies.
Onset
2–3 minutes
Lasts
30–60 minutes
Related protocols
After this session
You'll gently reflect on: