5-day program
Calm
Five days to lower the volume.
4-7-8 dials down acute spikes. Coherent brings the long average down. Run together they round off the day's edges.
Use any time, but afternoons tend to suit best. The 4-7-8 holds are the part most people skip, so keep them short before you stretch them.
If a day feels rougher than usual, swap the order. Pattern over precision.
No tracking, no streaks here yet. Just a path. Save the link if you want to come back to day 2 tomorrow.
If 4-7-8 still feels long, shorten the hold by one count.