DAY 1 — SAFETY

What is happening in your body?

When your nervous system has been under stress for too long, it can start to feel unsafe even when nothing is immediately wrong.

Your body is trying to protect you.

Today is about sending a new signal:

👉 you are safe enough right now

Exercise (5 minutes)

Sit or lie down comfortably.

Place one hand on your chest
and one hand on your belly.

Breathe in slowly through your nose (4 seconds)
Pause (2 seconds)
Breathe out slowly through your mouth (6 seconds)

Let your shoulders drop.

Repeat for 3–5 minutes.

Small grounding

• 3 things you can see

• 2 things you can feel

• 1 thing you can hear

Focus for today

• Slow down slightly

• Reduce unnecessary stimulation

• Notice even small moments of safety

🌿 DAY 2 — RELEASE

What is happening?

Stress doesn’t just stay in your mind.

It lives in your body.

If it doesn’t move, it stays.

Today is about letting some of that tension out.

Exercise (3–5 minutes)

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🌿 DAY 3 — RELEASE

What is happening?

Stress doesn’t just stay in your mind.

It lives in your body.

If it doesn’t move, it stays.

Today is about letting some of that tension out.

Exercise (3–5 minutes)

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