Your Stress Pattern is

WIRED

Which of these do you experience:

You feel anxious, fidgety, tense, or like your brain won’t shut off
You wake up with a racing mind or hit an afternoon crash
You overthink everything and feel wired but tired

What’s really happening:

Your nervous system is stuck in high-alert mode. This is a sympathetic dominance pattern—it helped you power through the hard stuff, but now it’s keeping your body on high alert long after the danger has passed.

What your nervous system needs:

To downshift. This protocol helps you calm your overactive system, retrain your breath, and give your cells, mind, muscles, all of it permission to rest.

So what are you waiting for, dive in and take what you need...

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Your Supplements

Supplement #1

Magnesium.

This is recommended to

Calm the nervous system by supporting the parasympathetic (rest-digest) branch
Regulates cortisol, helping to ease the stress response and prevent crashes
Relaxes tight muscles (jaw, shoulders, low back)
Supports deeper sleep by boosting calming brain chemicals like GABA
Improves heart rate variability (HRV)—a key marker of nervous system resilience

How to do it

Lie with legs up the wall or on a chair; inhale through the nose for 4 seconds, exhale slowly through the mouth for 8 seconds. Start with 3–5 minutes daily.

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SUPPLEMENT #2

Legs Up The Wall with 4x8 Breathing

This is recommended to

Activates the parasympathetic (rest-and-digest) system by combining body position with breath
Lowers heart rate and blood pressure by improving changing blood volume quickly
Stimulates the vagus nerve with a longer exhale, helping calm the stress response

How to do it

Lie with legs up the wall or on a chair; inhale through the nose for 4 seconds, exhale slowly through the mouth for 8 seconds. Start with 3–5 minutes daily.

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Supplement #3

Phone Free Mornings!

This is recommended to

As little as 20 minutes, reduces cortisol spike and prevents reactive nervous system activation upon waking.

How to do it

Use an actual alarm clock, not your phone, leave phone charging in another room. Delay phone use for 20–60 minutes after waking.

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Supplement #3

1 Safe Connect!

This is recommended to

Regulates the nervous system through co-regulation, helping the body shift out of fight-or-flight
Stimulates oxytocin and vagal tone, both of which calm the stress response and reduce anxiety
Interrupts isolation-based stress loops by reminding the brain and body it’s safe to connect
Supports long-term resilience by reinforcing that you don’t have to heal or perform alone

How to do it

Send a voice memo, hug a loved one, or make eye contact with someone you trust. Just 30 seconds of these activities creates biochemical changes.

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