RESET ED SERIES

Emotions are neurochemical signals that shape immunity and long-term health.

Research shows that practices like breath regulation, mindfulness, time in nature, and controlled stress exposures strengthen the nervous system and improve emotional adaptability. By understanding how stress works in the body, you can shift from being overwhelmed by it to using it as a resource for resilience.

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  • Emotional Regulation Practices

    Label and write emotional states

    Use structured journaling to identify and name what you’re feeling. Start with: "Right now I feel ___."

    This practice calms amygdala hyperactivity and enables executive function.

    4-8 breath in times of need

    Inhale through the nose for 4 seconds, exhale for 8 seconds. Repeat slowly. Extending the exhale activates the vagus nerve.

    Silent contemplation

    Sit without music, input, even intention. Let the body surrender to silence.

    This shifts brainwave activity toward restorative patterns.

    Sensory nature walks (At least 20 minutes)

    Walk slowly in a natural setting observing the trees, clouds and tuning into birdsong.

    Let all your senses connect with the natural world.

    Barefoot grounding

    Walk on natural terrain; grass, earth, sand.

    This can reduce inflammation markers and entrains circadian rhythm.

    Micro-pauses before reacting

    When provoked or triggered, take one deep breath and count to five silently.

    This increases response flexibility and decreases impulsivity.

    Good Stress Practices

    Heat Exposure (3–5x/week)

    Options: Hot Yoga & Sauna

    Cold Exposure (3-5x/week for 3–5 minutes)

    Options: Cold showers, ice baths, cold plunges

    Daily Movement

    Try new ways to combine strength, mobility, balance in one practice.

    Recovery

    20-Minute nature connection without devices

    Aim for short walks after meals and at least one no-device nature walk a week.

    Call a friend, attend group sessions, share your progress

    Triggers oxytocin, buffers cortisol, increases accountability.

    Physiological Sigh 1–3x/day

    Double inhale through nose followed by a long exhale through mouth.

    Reframing Pause

    Ask yourself: “How do I want to feel about this?”

    Evening Anchors

    Digital Sunset

    Commit to a 30–60 minutes screen-free time before bed & place your device in another room.

    Wind Down Practice

    Breathwork combined with light stretching to signal safety to the body.

    Consistent Sleep Schedule

    Note down your preferred bedtime and wake up time, and treat it as non-negotiable action point.

    Process, Don’t Suppress

    Journal stressors or talk them out before the day is done.