Evidence-based coaching tailored to your chronotype and recovery score. Updated based on your daily check-ins.
Breathwork & Nervous System
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Breathwork · Evening
4-7-8 Breathing
The most effective breath pattern for activating the parasympathetic nervous system before sleep. Especially beneficial for Lion and Dolphin chronotypes.
Inhale through the nose for 4 seconds
Hold the breath for 7 seconds
Exhale completely through the mouth for 8 seconds
Repeat 3–4 cycles. Do not exceed 4 cycles when starting.
Tap to begin
Best for: Dolphin · Lion
🔲
Breathwork · Stress Reset
Box Breathing
Used by elite athletes and Navy SEALs. Equalizes breathing rhythm and rapidly reduces cortisol. Effective before high-pressure situations or when muscle tension spikes.
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds. Repeat 4 times.
Best for: Lion · Wolf
Stretching & Movement
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Stretch · 5-Minute Morning
Morning Cervical & Trap Release
5-minute neck and shoulder sequence to prevent tension accumulation. Extends massage results and reduces daily stress loading on the upper body.
Ear-to-shoulder stretch: 30 seconds each side, 2 reps
Chin tuck: 10 reps, hold 3 seconds each
Shoulder circles: 10 forward, 10 backward
Cross-body arm pull: 30 seconds each arm
Thread-the-needle: 45 seconds each side on hands and knees
Best for: Lion · Bear
🌙
Stretch · Evening Wind-Down
Legs-Up-the-Wall Pose
One of the most effective evening recovery postures. Reverses venous pooling in the legs, activates the parasympathetic nervous system, and reduces lower back compression. Ideal after standing or high-activity days.
Lie on your back, scoot hips close to a wall
Extend legs straight up the wall
Arms relaxed at sides, palms up
Hold 5–10 minutes with 4-7-8 breathing
Best for: Wolf · Dolphin
Sleep Hygiene
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Sleep Hygiene · Circadian Rhythm
Strategic Light Dimming Protocol
Light is your circadian clock's primary signal. Mimicking sunset light conditions 2 hours before bed dramatically improves melatonin onset and sleep depth.
8pm: Switch to warm amber lamps only (no overhead)
9pm: Enable blue light filter on all devices
9:30pm: No screens — book, podcast, or light conversation
30min before sleep: Room completely dark or near-dark
Best for: Wolf · Dolphin
💧
Sleep Hygiene · Hydration
Massage Recovery Hydration
Massage releases metabolic byproducts from muscles into the bloodstream. Adequate hydration in the 24 hours after a session is critical for clearance and recovery. Dehydration causes rebound tension.
Day of massage: Drink 2–3L of water
Night after: 12–16oz water before sleep
Avoid alcohol 24 hours post-massage — dehydrates fascia
Add electrolytes if session was over 75 minutes
All Chronotypes
Mindset & Nervous System Reset
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Mindset · Daily Practice
2-Minute Body Scan Meditation
A rapid nervous system check-in that trains interoception — the ability to sense internal body states. Builds resilience to stress and deepens the results of massage by improving body-mind communication.
Lie down or sit comfortably. Close eyes.
Bring attention to your feet. Notice any sensation without judgment.
Notice where you hold tension. Take one breath into that area.
Open eyes. Total time: 2 minutes.
Best for: Dolphin · Bear
📵
Mindset · Screen Detox
30-Minute Evening Screen Detox
Social media and news stimulate the threat-detection system, keeping the sympathetic nervous system active. A 30-minute pre-sleep digital detox reduces cortisol and prepares the brain for recovery sleep.
Set a "No Screens" alarm 30 minutes before your sleep target
Replace with: light reading, journaling, or gentle stretching
Use Night Shift / Grayscale mode as a fallback if needed
Keep phone outside the bedroom to prevent middle-of-night checking
All Chronotypes
Massage Aftercare
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Aftercare · Same Day
Post-Massage Wind-Down Protocol
The 4–6 hours after a massage are when your nervous system integrates the work. What you do in this window determines how long the results last.
Rest 20–30 minutes before resuming activity
Avoid intense exercise, alcohol, or heavy meals
Warm (not hot) bath with 2 cups Epsom salts after 2 hours
Apply arnica gel to any sore areas — reduces inflammation
Light walk is fine and improves lymphatic flow
Sleep early that night — this is peak recovery opportunity
All Chronotypes
🔥
Aftercare · 24-48 Hours Post
DOMS Management After Deep Tissue
Delayed onset muscle soreness (DOMS) from deep tissue work peaks at 24–48 hours. This is normal — it means the work is integrating. Manage it with these techniques to accelerate recovery.
Gentle self-massage with a foam roller on affected areas
Contrast shower: 2 min hot, 30 sec cold, repeat 3 times
Continue hydration (2–3L water per day)
Light yoga or walking — gentle movement accelerates clearance
Avoid cold ice on worked muscles (counterproductive in first 48h)
Best for: Lion · Bear
This tool supports wellness optimization and recovery coaching and is not intended to diagnose or treat medical conditions.