Protocol Library
Protocol Series 1 · #03
library.regenhub.xyz
Protocol Series 1 · #03
library.regenhub.xyz
Nervous System
Regulation
How to get out of fight-or-flight on purpose
you're not broken. you're dysregulated. and regulation is a skill you can practice.
The Protocol · 5 steps
1
Know your two gears
sympathetic is go, fight, flee. parasympathetic is rest, digest, heal. health is moving between them.
2
Name the state
“i'm activated” or “i'm shut down.” naming it puts the thinking brain back online.
3
Use the body, not the story
you can't think your way calm. cold water, long exhale, movement, humming. bottom-up beats top-down.
4
Co-regulate
a calm nervous system is contagious. safe people settle you faster than willpower.
5
Small and often wins
sixty seconds many times a day beats one big reset. reps build the baseline.
Run it: exhale slow, feet flat on the floor, name what you feel. say it: “i'm here. i'm safe enough.”
“regulation isn't staying calm. it's coming back.”
TL;DR notice → name → soothe the body → connect → repeat
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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