Three regulation techniques. One wallet-sized page. Works in under 3 minutes when you're spiraling, panicked, or stuck in freeze.
Free instant download. No spam, unsubscribe anytime.
Or download the PDF directly →Join 2,400+ people using the card as their emergency nervous system toolkit
The physiological sigh drops autonomic arousal in under 2 minutes (Stanford, 2023). Step-by-step script on the card.
Cold water on the face activates the mammalian dive reflex, a cardiovascular brake. Exact how-to, including the safe version.
A polyvagal-informed decision tree: which technique to use when you're anxious vs shut down. No guesswork.
From the creator of
Card + Workbook = complete system. The $22 Nervous System Regulation Workbook adds 25 techniques, a polyvagal ladder explainer, and a 30-day state tracker.
See the full workbook → $22 · instant PDF download