From The Masked Frequency
Guides
These are short practice notes for ordinary moments. They describe a longer exhale, a smaller next step, and when to stop. They are not a treatment plan. The 60-second reset is the same minute, with the count kept for you.
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How to calm your nervous system fast
Breathe out longer than you breathe in, soften one tight spot, and take a single next step. A one-minute practice for ordinary stress.
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Longer exhale breathing
How to breathe in for four seconds and out for six: a quiet count, when to shorten it, and where one minute of it fits.
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What to do when you feel overwhelmed at work
A 60-second breath, one written next step, and a sentence you can use when the workday stacks up faster than you can answer.
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How to stop overthinking at night
A longer exhale, a one-line note for tomorrow, and a way back when looping thoughts show up again after you lie down.
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A 2-minute reset before a hard conversation
Two quiet minutes before a difficult talk: six longer exhales, then one sentence you actually want the other person to hear.
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Nervous system regulation for beginners
What nervous system regulation means in this practice, the first minute to learn, and the long routines you can happily skip.