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Protocol Library
Protocol Series 1 · #02
library.regenhub.xyz

Breath Is
a Technology

The one system control you always have on you
your breath is the only part of your nervous system you can drive by hand. so drive it.
The Protocol · 5 steps
1
Breath sets the state
fast and shallow signals alarm. slow and low signals safety. you're programming your body every minute.
2
Exhale longer to calm down
a long exhale tells the vagus nerve you're safe. try in for 4, out for 8.
3
Box breath to focus
in 4, hold 4, out 4, hold 4. steadies your nerves before anything that scares you.
4
Breathe through your nose
it filters, warms, and paces the air. chronic mouth-breathing keeps you subtly stressed.
5
Sigh on purpose
two inhales through the nose, one long exhale. the fastest reset science has found.
Run it: one physiological sigh now. double-inhale through the nose, slow exhale out the mouth. feel the drop.
“you can't always change the situation. you can always change the breath.”
TL;DR   fast = fear, slow = safe. lengthen the exhale.
These protocols generate scenius – the genius of a scene.
read it in five minutes. put it into practice. pass it on.
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Protocol Library
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Tri-fold · one landscape sheet · print single-sided, fold in thirds
Protocol Library
Protocol Series 1 · #02

Breath Is
a Technology

The one system control you always have on you
your breath is the only part of your nervous system you can drive by hand. so drive it.
The Protocol · 5 steps
1
Breath sets the state
fast and shallow signals alarm. slow and low signals safety. you're programming your body every minute.
2
Exhale longer to calm down
a long exhale tells the vagus nerve you're safe. try in for 4, out for 8.
3
Box breath to focus
in 4, hold 4, out 4, hold 4. steadies your nerves before anything that scares you.
4
Breathe through your nose
it filters, warms, and paces the air. chronic mouth-breathing keeps you subtly stressed.
5
Sigh on purpose
two inhales through the nose, one long exhale. the fastest reset science has found.
Run it: one physiological sigh now. double-inhale through the nose, slow exhale out the mouth. feel the drop.
“you can't always change the situation. you can always change the breath.”
TL;DR   fast = fear, slow = safe. lengthen the exhale.
These protocols generate scenius – the genius of a scene.
library qr
Explore the Protocol Library
library.regenhub.xyz