Simple tools and techniques you can use right now—no purchase required. These are our gift to help you begin your stress release journey.
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A 5-minute morning sequence to set your nervous system up for a calmer day. Simple movements you can do before getting out of bed.
Quick techniques for when stress hits hard. Print this and keep it at your desk, in your car, or wherever you need it.
A gentle breathing pattern that signals safety to your nervous system. Use it when your mind won't stop racing at night.
A weekly check-in to notice where you're holding tension. Awareness is the first step to release.
No download needed. Use these whenever stress builds up.
When to use: Acute stress, racing heart, anxiety spike
Take a deep breath through your nose
At the top, take a second quick sniff to fully expand lungs
Long, slow exhale through your mouth
Repeat 2-3 times
Why it works: This breathing pattern activates your parasympathetic nervous system faster than regular deep breathing.
When to use: Overwhelm, dissociation, spiraling thoughts
Name 5 things you can see
Name 4 things you can touch
Name 3 things you can hear
Name 2 things you can smell
Name 1 thing you can taste
Why it works: Engages your senses to bring you back to the present moment, interrupting the stress spiral.
When to use: Emotional distress, need to self-soothe
Cross your arms over your chest, hands on shoulders
Alternate tapping left and right, like a butterfly's wings
Continue for 30-60 seconds at your own pace
Notice what shifts in your body
Why it works: Bilateral stimulation helps process emotions and creates a sense of safety.
Deeper dives into how stress affects your body—and what to do about it.
That tight feeling in your shoulders? The jaw you catch yourself clenching? Here's what your body is trying to tell you.
Read moreIf you've struggled with meditation, it's not because you're doing it wrong. Your nervous system might need something different first.
Read moreSimple, research-backed techniques you can use anywhere—in a meeting, in your car, or lying awake at 3 AM.
Read moreThese free resources are a great start. When you're ready for a complete system to release stored stress from your body, our full program guides you step by step.
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