Appendix: Quick Reference Protocols

No argument. Just practice. Do this, expect this, progress like this.

Setup

Thin mat or sheepskin on firm surface (yoga mat thickness max)
No pillow or very thin pillow
Surface should not yield significantly

Expect

Week 1: Discomfort, disrupted sleep
Weeks 2-3: Adaptation begins, sleep improves
Month 2+: New normal; mattresses feel strange

Do This

End showers with 30 seconds cold water
Progress to 1-3 minutes over weeks
Focus on slow exhale throughout

Progression

Cool → cold → very cold over weeks
Cold showers → cold immersion (baths, lakes)
Consistency matters more than duration

Do This

Sauna: 15-30 minutes
Hot bath: as hot as comfortable, 20-30 minutes
Let yourself sweat without wiping
Practice doing nothing — no phone, no reading

Notice

The surrender point: when resistance softens
The enforced parasympathetic activation

Do This

Dim lights after sunset (candles, red lights, low wattage)
Eliminate blue light from screens after dark
Sleep in complete darkness — blackout curtains, tape over LEDs

Extended Practice

Periodic evenings with no artificial light
Dark retreats: 24+ hours in complete darkness

Do This

Sunlight in eyes within first hour of waking (outside, not through glass)
10-15 minutes minimum; more is better
Cloudy days still count

Skin Exposure

Regular sun on skin for vitamin D
Build melanin gradually — don't burn

Do This

One hour daily without audio input
No music, podcasts, videos, background sound
You can work, walk, cook — just in silence

Extended

Silent days periodically
Morning silence: first hour with no input

Do This

16:8 intermittent fasting (16 hours fasted, 8 hour eating window)
Or: skip breakfast, first meal at midday
Before eating, ask: actual hunger or habit?

Caution

Eating disorder history: approach with care
ME/CFS: may not tolerate extended fasting

Do This (10-15 minutes)

Room boundary tracing: slowly trace edges of room with eyes, head still
Horizontal movement: follow finger left-right through full range
Circles: slow smooth circles both directions
Near-far: alternate focus close (6 inches) and far

Best When

Evening, in low light
Lying on floor

Do This (10-60 minutes)

AUM chanting: A (ah) → U (oo) → M (mmm), repeat
Humming: sustained hum on comfortable pitch
Toning: extended vowel sounds (ah, eh, ee, oh, oo)
Find pitch that resonates in chest/head

Best When

Before sleep
In darkness
Head tilted slightly back

Resonance Breathing (5-20 minutes)

5 seconds in, 5 seconds out
~6 breaths per minute
Smooth and continuous, through nose

Extended Exhale (for acute stress)

4 seconds in, 6-8 seconds out

Physiological Sigh (immediate reset)

Inhale through nose
Add second short inhale at top
Long slow exhale through mouth
1-3 repetitions

Warm-up (10-15 minutes)

Wall sit until fatigue
Deep squat holds
Forward fold with gentle head shake
Butterfly stretch with forward fold

Tremoring (10-20 minutes)

Lie on back, soles of feet together, knees open
Slowly bring knees toward each other until tremoring starts
Don't control it — just allow
To stop: straighten legs

Do This (15-60 minutes)

Rosary, mala, tasbih, or finger counting
Prayer, mantra, or breath counting
Let repetition become automatic
Return attention gently when it wanders

Best When

Before sleep
In darkness or silence
Lying on floor

Morning

Sunlight within first hour
Cold at end of shower

Throughout Day

Silence periods (1 hour minimum)
Resonance breathing (even 5 minutes helps)
Fasting window if practicing

Evening

Dim lights after sunset
Eye movement practice in low light
Heat (sauna/bath) if available

Before Sleep

Sound practice (humming/chanting)
Repetitive practice (rosary/mala)
Complete darkness for sleep
Floor sleeping