UNDERSTANDING
YOURSELF.
Your nervous system is running the show whether you know it or not. The work is teaching it new defaults.
Eleven free wiki pages on the system that runs underneath your decisions, your moods, and your ability to be present with the people you love. Breath protocols sourced from Stanford and JBI. Polyvagal Theory from Porges. The Fawn Response from Pete Walker. Plus the poker-grade decision protocols that work when emotions are loudest.
Every page is plain-language mechanism plus a five-step protocol you can run today. No motivational filler. Every claim cites the work it came from.
PICK ONE.
Start with whichever situation is closest to today. Each page is free and self-contained.
Fawn Response
The fourth trauma response. Five-stage protocol to stop running it.
Read → 01.02Cyclic Sighing OS
Five minutes a day. Strongest evidence in any 2023 anxiety RCT.
Read → 01.03Diving Reflex Protocol
Cold water on the face, 15-30 seconds. Heart rate drops 10-25%.
Read → 01.04Diaphragmatic Breathing OS
Eight breaths a minute for parasympathetic dominance. Hopper et al. 2019.
Read → 01.05Humming and OM Protocol
Lower stress index than sleep, in a Holter monitoring study.
Read → 01.064-7-8 Breathing OS
In for 4, hold 7, out for 8, four cycles. The pre-sleep breath.
Read → 01.07The Five Non-Negotiables
Minimum-viable nervous-system maintenance. None more than five minutes.
Read → 01.08State-Matched Decision Tree
67% improvement matched vs. 28% generic. Pick the right tool.
Read → 01.095-Question Pre-Bet Audit
Five questions before any high-stakes choice. Wired to Win Ch. 14.
Read → 01.10Tendler 7-Tilt OS
Seven types of tilt, seven cognitive injections. Treat each separately.
Read → 01.11Mental Hand History OS
Five-step structured writing. Externalize the tilt. Compound the learning.
Read → 01.12Executive Function Scaffolding
Externalize what the brain can't internalize. Permanent accommodation, not training wheel.
Read →THE SELF-CARE YOU WERE NEVER TAUGHT
162-page evidence-based guide. Nervous system science, the Fawn Response, Polyvagal Theory, plus four other breathing protocols and the state-matching framework that decides which to use when. The longer treatment of what the wiki covers — same author, same standard.