Eight protocols. Eight modes. Pick yours.

The next two hours are the ones that matter. Deep work, a board call, a negotiation, a pitch. Book it before, not after.

1. 0–10 minArrive, settle in, headset on, baseline on screen.
2. 10–30 minVielight on, gamma setting, eyes closed, phone away.
3. 30–35 minFive minutes of paced breathing, watching your heart rhythm move with it.
4. 35–45 minCool down: stand, water, back to your day.

The five-minute breathing pace, on a card, for any room that matters.

Too many tabs open in your head. Before planning, strategy, or any day you need to think straight and decide with conviction.

1. 0–10 minArrive, settle in, headset on, baseline on screen.
2. 10–35 minVielight on, calm setting, eyes closed, slow breathing.
3. 35–45 minCool down: write down the one thing you're sure of.

The one thing you're sure of, written down and ready to act on.

The afternoon has work in it you want to be sharp for. Book it at 15:00 and it covers the four hours after.

1. 0–10 minArrive, settle in front of the panel.
2. 10–25 minThe Mito Light, red and near-infrared, seated.
3. 25–35 minA short, sharp breathing sequence to bring you up.
4. 35–45 minCool down: stand, water, back to your day.

The breathing sequence, for the days you cannot get to a session.

The night before the day that needs you rested. It sets the mode you arrive home in, and the mode you sleep in.

1. 0–10 minArrive, onto the mat, lights low.
2. 10–28 minNurosym on, a light tingle, the body slowing, guided the whole way.
3. 28–35 minSlow breathing with a long exhale.
4. 35–45 minCool down: your evening-routine card, then home.

The card. Three rules for the evening, yours to keep.

Ten minutes before you are on: the stage, the pitch, the call. No device, nothing to carry with you afterward except the practice.

1. 0–10 minArrive, phone away, name what you are about to do.
2. 10–28 minPaced breathing, timed to steady your voice.
3. 28–35 minSay your opening line out loud, twice, timed.
4. 35–45 minCool down: stand, water, go.

Your opening line, rehearsed and timed.

Before a conversation you are dreading, or when stress is running hotter than the day requires.

1. 0–10 minArrive, settle, Nurosym on.
2. 10–27 minThe tingle, the shoulders drop.
3. 27–35 minExtended-exhale breathing.
4. 35–45 minCool down: back to your day, slower.

The extended-exhale sequence, for the next time you feel it coming.

Before you sit down with someone who matters: a negotiation, a hire, a hard one-on-one.

1. 0–10 minArrive, settle, strap on, baseline.
2. 10–25 minPaced breathing, watching your heart rhythm on screen.
3. 25–35 minNurosym, softening before you walk into the room.
4. 35–45 minCool down: one line to remember why this person matters.

That one line, to reread before you sit down.

Before a decision you cannot undo, when you can feel yourself about to decide on autopilot.

1. 0–10 minArrive, onto the mat, eyes covered, lights off.
2. 10–30 minGuided down-regulation with the breath.
3. 30–35 minSit up, write down what you actually think.
4. 35–45 minCool down: back to your day, decided.

What you wrote down.