Designed for police officers and first responders to effectively down-regulate from hyper-vigilance, compartmentalize shift trauma, and physically recover before sleep.
Execute a 5-minute 4-4-4-4 Box Breathing protocol to immediately down-regulate the sympathetic nervous system
Repeats: dailyPerform a 'Brain Dump': Offload all unresolved shift thoughts and open loops into your Notes Checklist
Repeats: dailyLog stress-related physical symptoms (headaches, tension) and hydration metrics in the Body tab
Repeats: daily