A small set of physical interventions for when thinking won’t get you out of a state. Different states need different interrupts. This isn’t one tool, it’s a kit, and you choose based on what’s happening.
For activated/anxious states (heart racing, thoughts spinning):
Slow exhale through pursed lips, longer than the inhale, for ten breaths
Cold water on the wrists or face
Walk for two minutes, ideally outside
For shutdown/freeze states (heavy, foggy, far away):
Stand up. Stretch your arms above your head.
Bilateral stimulation: tap alternating shoulders, slowly, for thirty seconds
Hum a single note for as long as one breath lasts. Repeat three times.
For mixed states (agitated and exhausted):
Lie flat on the floor for two minutes
Press your palms together hard, then release. Repeat five times.
Drink a glass of water slowly, paying attention to swallowing
The interrupt isn’t supposed to feel transformative. It’s supposed to change the channel enough that you can choose the next thing.
Keep it with you: print this tool as a card (PDF).
Audio guide: arriving with the book's launch.
Come back to this whenever you need it. Returning is the practice.