Somatic Toolkit · Free
Quick Calm
Two evidence-based regulation modules to bring your nervous system back online — in under a minute.
The Temperature Reset
A cold-stimulus practice to interrupt an anxiety spike and bring your body back to baseline in seconds.
30
seconds
Run cool water over the inside of your wrists for 30 seconds.
- 1Pause where you are. Drop your shoulders.
- 2Move to a sink or bowl of cool water.
- 3Start the timer below and follow the cue until it completes.
- 4When it's done — exhale long and slow. Notice the shift.
Why this works — the Mammalian Dive Reflex
Cold contact with the face or wrists triggers the body's mammalian dive reflex: the vagus nerve fires, heart rate slows, and your nervous system shifts out of fight-or-flight and into a calmer, parasympathetic state. It's one of the fastest, most reliable ways to interrupt a panic spike — your body is literally wired to settle.