Calm Reset Protocol
A gentle everyday shift toward ease.
Duration
5 min
Level
01
Evidence
Why this protocol
A modest exhale-to-inhale ratio gently activates the vagus nerve without effort. It nudges the autonomic nervous system toward parasympathetic dominance while remaining sustainable as a daily practice.
Perfect moments
What you'll experience
Softer mood
Quieter thoughts
Relaxed jaw
Grounded body
Coach's insight
“Consistency beats intensity. Five minutes daily outperforms an hour once a week.”
Common mistakes
Waiting until you feel stressed to practise.
Forcing the exhale rather than letting it lengthen naturally.
Practising with notifications and screens still active.
Breathing pattern
Session length
A modest exhale-to-inhale ratio gently activates the vagus nerve without effort. It nudges the autonomic nervous system toward parasympathetic dominance while remaining sustainable as a daily practice.
Evidence
Extended-exhale breathing consistently improves HRV and subjective calm; short daily practice outperforms occasional long sessions across multiple trials.
Onset
2–3 minutes
Lasts
30–60 minutes
Related protocols
After this session
You'll gently reflect on: