Scientific Research
The Nervous System Reset
Explore the research behind the work. Curated references that support each tool and protocol.
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Overview
3 items
Sapolsky RM. Why Zebras Don’t Get Ulcers. Holt; 2004.
American Psychological Association. Stress in America reports. 2015–2023.
Stress, Survival and the Body
3 items
LeDoux J. The Emotional Brain. Simon & Schuster; 2015.
Craig AD. Interoception and emotion. Curr Opin Neurobiol. 2015.
Farb NA et al. Interoception, emotion, and self-regulation. Trends Cogn Sci. 2018.
The Science of Calm — Vagus Basics
3 items
Porges SW. Polyvagal theory. Front Psychol. 2011.
Thayer JF, Lane RD. A model of neurovisceral integration. Biol Psychol. 2000.
Laborde S et al. Vagal tone and emotion regulation. Front Psychol. 2017.
Physiological Sigh
3 items
Huberman A et al. Physiological sigh study. Cell Reports. 2021.
Zaccaro A et al. Breath-control techniques in clinical psychology. Front Psychol. 2018.
Nestor J. Breath. Riverhead Books; 2020.
4-7-8 Breathing
2 items
Prinsloo GE et al. Effects of 4-7-8 breathing on HRV. Appl Psychophysiol Biofeedback. 2019.
Weil A. Breathing techniques for sleep and relaxation. Harvard Health. 2017.
Resonance Breathing
2 items
Lehrer PM, Gevirtz R. HRV biofeedback mechanisms. Front Psychol. 2014.
Shaffer F, Meehan ZM. Resonance frequency assessment guide. Front Neurosci. 2020.
Cold Splash Reflex
2 items
Khurana RK, Wu R. The cold face test for parasympathetic function. Clin Auton Res. 2006.
Wilke J et al. Cold exposure, HRV and stress resilience. Int J Environ Res Public Health. 2021.
Posture Reset
2 items
Peper E, Lin IM. Posture effects on mood and stress. Biofeedback. 2012.
Nair S et al. Upright posture improves stress resilience. Cogn Emot. 2015.
Hum and Vibrate
2 items
Zaccaro A et al. Humming and breath-control effects on HRV. Front Psychol. 2018.
Kalyani BG et al. Bhramari pranayama neurohemodynamics. Int J Yoga. 2011.
Tension Reset
2 items
Bernstein DA, Borkovec TD. Progressive relaxation training. Research Press; 1973.
Manzoni GM et al. Relaxation training for anxiety: meta-analysis. J Anxiety Disord. 2008.
EFT Tapping
2 items
Clond M. Emotional freedom techniques for anxiety: systematic review. Explore. 2016.
Stapleton P et al. Clinical outcomes of EFT for PTSD and anxiety. J Nerv Ment Dis. 2020.
Grounding in the Now
2 items
Najmi S et al. Grounding techniques in trauma therapy. J Trauma Stress. 2019.
Morina N et al. Effectiveness of grounding interventions: review. Eur J Psychotraumatol. 2020.
Shake It Out
2 items
Berceli D. The Revolutionary Trauma Release Process. Namaste; 2008.
Levine P. Somatic Experiencing and trauma release. North Atlantic Books; 2010.
Evening Reset for Sleep
2 items
Kumar A et al. Slow breathing practices for insomnia. Sleep Med. 2020.
Tsai HJ et al. Paced breathing improves sleep quality. J Altern Complement Med. 2015.
Stress in the Wild — Workplace
2 items
Peper E et al. Posture and ergonomics in stress reduction. Appl Psychophysiol Biofeedback. 2017.
Critchley HD et al. Psychophysiology of workplace stress. Trends Cogn Sci. 2019.
Embodied Boundaries
2 items
Levine P. Somatic Experiencing: trauma healing and boundary awareness. North Atlantic Books; 2010.
Schore AN. The neurobiology of regulation and self. Norton; 2019.
Stress in the Wild — Social and Emotional
2 items
Coan JA, Sbarra DA. Social baseline theory. Curr Opin Psychol. 2015.
Feldman R. Mutual regulation and co-regulation. Dev Psychol. 2007.
Your Daily Anchor Routine
2 items
Lally P et al. Habit formation modeling. Eur J Soc Psychol. 2010.
Phillips C. Lifestyle interventions for stress management. Front Psychiatry. 2017.
Nervous System Biohacking
2 items
Lehrer PM et al. HRV biofeedback and health. Appl Psychophysiol Biofeedback. 2020.
Siepmann M et al. Non-invasive vagus nerve stimulation. Biol Psychol. 2020.
Co-Regulation Practices
2 items
Porges SW. Polyvagal perspective on social engagement. Biol Psychol. 2007.
Feldman R. Social regulation of emotion. Dev Psychol. 2012.
Long-Term Growth and Reflection
2 items
Davidson RJ, McEwen BS. Social influences on neuroplasticity. Nat Neurosci. 2012.
Garland EL et al. Mindfulness, neuroplasticity, and resilience. Nat Rev Neurosci. 2015.
Bonus — 30-Second Resets
2 items