What to do, and how well it is tested
These are the Regulate step: things you do with your body when a feeling has already arrived. Each page gives you the method in full, and says how strong the evidence behind it is. Some of it was measured in a trial. Some of it is reasoning from how the nervous system works.
Breathing
A longer exhale slows your heart on the next beat. Three patterns, and how well each one is tested.
Read this one Strong evidenceMuscle relaxation
Tensing and releasing each muscle group in order. A 2024 randomized trial found it eased premenstrual symptoms.
Read this one Strong physiologyCold water
Cold on your face triggers a reflex that slows your heart in seconds. You don't have to focus for it to work.
Read this one Mixed evidenceMagnesium, calcium, vitamin D
Calcium has the strongest trial. Vitamin D was tested only in deficiency. Magnesium has no tested dose at all.
Read this oneWhere techniques fit
Settling your body is one step of three. Reflect on what the feeling is about, regulate so your body is not making the decision, then respond. The guide walks through all three, and the research section shows every finding these pages are built on.