Hey @karol!

Micro-breaks with breathwork have been a game-changer. I take 5–20 seconds between tasks / meetings to regulate my nervous system. Sounds tiny, but clears 80% of my daily stress spikes.

For deeper resets, I do 4-day weekends off-grid in nature. Forest immersion is my long-term recovery protocol!

I even built a minimalist app to track & reduce daily stress patterns - feel free to give it a try here. 📲🌲

1' PQ Reps: close your eyes and focus on one sense at a time! E. g. hearing far and near sounds, feeling different surfaces with your fingertips, feeling the different temperature of the air flowing in and out at your nostrils, etc.

5'-10' Breathwork! Physiological Sigh, Box Breathing, Coherent Breathing, or Extended Exhale Breathing! (Combine it with humming for extra Vagus Nerve Stimulation!)

10'-15' NSDR/Yoga Nidra!

15' Vagus Nerve Stimulation with a TENS device (or sth. like Nurosym)!

1' And - if you have a small pool of ice water available - breathe in and dip your face under water until you have to breathe out. (My heart rate drops immediately below my usual resting heart rate at night.)

My favorite is the 4-7-8 breathing. It's usually enough to repeat it 3-4 times to feel a huge difference in my experience.

Hi there!

I see a number of great hacks and routines already, hard to find something more.

I do agree breathing to be effective and efficient: box breathing, coherence (I do prefer using an app), or alternate nostrils breathing, really effective.

Else I do have multiple gadgets and I use regularly them: CES (Cranial Electrical Stimulation) device, Binaural beats & Sounds (I do use Brain.fm or youtube quite often), more recently I got a neurofeedback device (Enophones) together with my Muse and I've been using it a lot with significant improvements (even in tracking mode).

Forest bathing, walking in nature, my latest option, since the weather here does not help and I don't have much time unfortunately.

A 15-20min power nap after lunch works great! (when possible)

• Above all else: Making sure I make enough time to enjoy life w/ my family and great friends including nice food, music and just the joys of life

• Physiological Sigh throughout the day whenever I remember to do it

• Taking walks without any electronic devices

• Nurosym in the evenings (mostly while watching a TV show, might not be the best way, but habit stacking is a must as a Mom 😉 )

• Using the Shakti Mat while I wait for my child to fall asleep

• Leaving the phone out of the bedroom and the bathroom so I remember to get in touch with myself throughout the days