Four protocols. Ninety days.
One nervous system.
Each kit works alone. They were built to stack, and the order matters more than most people expect, because each one lowers the difficulty of the next.
What is in it
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The Vagal Reset Kit
21 days. Builds the brake.
Six breaths per minute, twice daily, with a before and after score.
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The Sleep Signal Kit
30 nights. Sleep is the multiplier.
A 45 minute sequence from lights on to lights out, plus the frequency map.
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Morning Architecture
30 days. The morning anchors the night.
Three anchors totalling fifteen minutes, then the longer sequence in week two.
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The Shadow Work Field Kit
90 prompts. The looking, once the rest holds.
Six territories, fifteen prompts each, with containment rules that matter.
Plus a sequencing guide explaining why that order and not another, and a twelve week master tracker that runs across all four.
Why the order matters
Regulation first, because a dysregulated nervous system cannot sustain a new routine. Sleep second, because sleep debt undermines everything above it. Timing third, because the morning sets the ceiling on the night. Reflection last, because looking honestly at yourself is easier from a regulated baseline than a depleted one.
The guide also includes an honest alternative for people who will not run it in order, which is most people.
Cited, not asserted
Every physiological claim carries a real citation with a DOI. Neuron, the Cochrane systematic reviews, Frontiers in Human Neuroscience, Current Biology, Annual Review of Psychology. Verified against the source literature rather than decorative.
And where the research is genuinely mixed, the kits say so in print, with the contrary citation included. Two of the four do exactly that. You are told what the evidence does not support, not just what it does.
Educational resource. It does not replace clinical care. Speak to a clinician before beginning paced breathing if you have a cardiac or respiratory condition.