3 minutes
Why over-breathing keeps you wired
Breathing more air than your body needs is one of the most common and least noticed drivers of anxiety, poor sleep and afternoon fatigue. Here is what it does, and how to tell if you are doing it.
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3 minutes
What heart coherence actually is
Coherence is not a good heart rate or a relaxed mood. It is an ordered rhythm between your breath and your heartbeat, and you can see it change in minutes.
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3 minutes
What your BOLT score tells you
The Body Oxygen Level Test is a simple measure of how sensitive your body is to carbon dioxide. It is not a test of lung capacity, willpower or fitness.
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2 minutes
Why the out-breath is the brake
The fastest way to slow a nervous system down is to lengthen the out-breath. Here is the mechanism, and how to use it without turning it into a technique you have to remember.
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3 minutes
How Yoga Nidra rests the nervous system
Guided deep rest, lying down, following a voice. It is not meditation, there is nothing to get right, and falling asleep during it is fine.
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4 minutes
The ABC of coming back to calm
Awareness, Breath, Compassion. A three-step reset for the moments when your nervous system reacts faster than you can think, and why fighting the reaction makes it louder.
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3 minutes
How your day sets up your night
Sleep is not something that starts at bedtime. It is the result of what your nervous system did for the previous sixteen hours.
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2 minutes
Why the first hour matters
Water, light, and delaying caffeine. Three unglamorous changes that cost nothing and set the slope of the rest of the day.
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3 minutes
The Wellbeing Roadmap: where this work leads
Five stages, from noticing what your body is doing to living with a system that recovers on its own. You move through them, and you return to them.
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If you have a Calm Plan
Nothing here is required reading.
Your plan works on its own. These pages are for the days when you want to know why it works, not what to do next. If something in yours is not landing, or your numbers have stopped moving, that is worth a conversation rather than more reading.
Book a session with RichOr reply to the email your plan arrived in. It comes straight to me.