Mon
HRV baseline + coherence breathing
HRV baseline + coherence breathingWarm-up: 2 min supine body scan, jaw + shoulder release, nasal-only breath. Working sets: HRV check within 5 min of waking (Oura/chest strap), record RMSSD; if down >10% from 30-day baseline, drop today's training intensity one tier. Then 10 min resonance/coherence breathing at 5.5 breaths/min (5.5 s in, 5.5 s out) seated upright, RPE 2. Rest: none, continuous. Tempo cue: soft belly, silent nasal breath, exhale slightly longer than inhale. Finisher: 3 physiological sighs (double nasal inhale + long mouth exhale). Fueling: 500 ml water + electrolytes on waking; caffeine only after first meal and 90+ min after wake; hard caffeine cutoff 10 h before bedtime. Total session time: 15 min.
Tue
Cold exposure + AM sunlight
Cold exposure + AM sunlightWarm-up: 10 min AM direct sunlight within 30 min of waking + 5 slow nasal breaths pre-plunge. Working sets: cold plunge or cold shower at 10–15°C for 2–3 min continuous, RPE 7–8 (deliberate discomfort, not panic). Rest: none within the exposure; if using intervals do 3× 60 s with 30 s out. Tempo cue: slow nasal inhale, long exhale, unclench jaw and shoulders, control the exhale, don't hyperventilate. Finisher: 3 min passive rewarm (no hot shower, let shivering finish; drives brown fat + noradrenaline adaptation). Fueling: fasted OK; protein-forward breakfast within 60 min post; skip pre-workout stimulants (adrenergic stack). Total session time: 15–20 min.
Wed
Zone 2 nature walk (unplugged)
Zone 2 nature walk (unplugged)Warm-up: 5 min easy walk RPE 2, phone in airplane mode or left behind. Working sets: 40–50 min continuous Zone 2 walk outdoors, HR 60–70% max, RPE 4, cadence 110–120 steps/min, ideally green space or water. Rest: none. Tempo cue: nasal breathing the whole way, gaze soft and panoramic (not narrow/screen-like), panoramic vision downshifts sympathetic tone. Finisher: 5 min seated outside, eyes closed, 4-4-4-4 box breathing. Fueling: hydrate + electrolytes; no caffeine within this session; light whole-food meal after. Total session time: 50–60 min.
Thu
NSDR / yoga nidra reset
NSDR / yoga nidra resetWarm-up: 3 min supine, legs elevated on chair or wall, slow nasal breath. Working sets: 20 min guided NSDR or yoga nidra (Huberman/Kamini protocol), RPE 1, awake but still. Rest: the practice is the rest. Tempo cue: don't chase sleep, the goal is conscious parasympathetic downshift; if you drift out, come back to breath and body scan. Finisher: 5 physiological sighs on rising + 2 min slow walking to reintegrate. Fueling: not adjacent to a heavy meal; ideal mid-afternoon (2–4 PM cortisol dip window). Total session time: 25–30 min.
Fri
Sauna + parasympathetic rebound
Sauna + parasympathetic reboundWarm-up: hydrate 500 ml water + electrolytes, 3 min easy movement. Working sets: 20 min sauna at 80–90°C, RPE 5–6 (heat, not exertion); if new to heat, start 3× 8 min with 3 min cool-down between. Rest: 3 min cool between rounds if intervalled. Tempo cue: slow nasal breath, relax jaw and shoulders, don't grit through; the parasympathetic rebound is the point. Finisher: 60–90 s cool shower or 1 min cold plunge to close, then 5 min supine box breathing 4-4-4-4. Fueling: 500 ml water + electrolytes during, 20–30 g protein within 60 min post; no alcohol post-sauna (compounds dehydration). Total session time: 35–45 min.
Sat
Digital shabbat (24 h low-input)
Digital shabbat (24 h low-input)Warm-up: at wake, phone into a drawer or airplane mode for 24 h; notify anyone who needs to reach you the day before. Working sets: 24 h window with no scrolling apps, no email, no news, books, cooking, walks, in-person time, hobby with hands. RPE 2 overall. Rest: this is the rest. Tempo cue: expect a 60–90 min withdrawal spike (restlessness, phantom-phone reaches) around hours 2–4, ride it, don't break it. Finisher: 20 min journaling in the evening, 3 stressors named, 3 things in your control, 1 next action. Fueling: whole-food meals, caffeine before noon only, alcohol ≤1 drink, last meal ≥3 h before bed. Total session time: 24 h passive; ~30 min structured (journaling + walk).
Sun
Weekly review + connection block
Weekly review + connection blockWarm-up: 5 min AM sunlight + 5 min box breathing 4-4-4-4. Working sets: 20 min weekly review, HRV trend, sleep debt, training load, stressors, wins, one adjustment for next week; then 45–60 min unhurried in-person connection block (meal, walk, or call with a close relationship, phone away), RPE 2. Rest: unstructured. Tempo cue: no multitasking during connection, social eye contact and shared attention are the active ingredient for oxytocin/vagal tone. Finisher: 10 min gratitude journaling, 3 specific, non-generic entries. Fueling: caffeine before noon only; magnesium glycinate 300 mg + L-theanine 200 mg 60 min pre-bed if wound up. Total session time: 80–90 min.
Daily
Nervous-system hygiene anchor
Nervous-system hygiene anchorPassive anchor, not a session. Morning: 10 min AM sunlight + 5 min box breathing 4-4-4-4 or 3 physiological sighs. On-demand: physiological sigh (double nasal inhale + long mouth exhale) any time HR/tension spikes. Environmental: 20 min outdoors without phone daily; caffeine cutoff 10 h before bed; alcohol ≤3 drinks/week and none within 3 h of sleep. Evening: magnesium glycinate 300 mg 60 min pre-bed; screens off 60 min pre-bed; bedroom 18–19°C, dark, quiet.
