module 01 · physiological anchoring

Popas · Guided Breathing

Guided breathing · 4-second inhale, 4-second exhale. Lowers heart rate and lets your shoulders drop.

When your breathing rhythm slows to 60 bpm, the signal to your nervous system is unambiguous: you are safe.

module 02 · sensory de-escalation

Jupiter · 5-4-3-2-1 Grounding

5-4-3-2-1 Grounding · Stops the thought spiral by forcing attention back to physical senses.

module 03 · affective mapping

Mars · State Matrix (Yale RULER)

State Matrix (Yale RULER) · Put a finger on what you feel right now. No judgment, just a quick energy map.

module 04 · mental discharge

Mercury · Mental Discharge

Mental Discharge · Write down the noise in your head, read it once, then erase it. We save nothing.

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