neuroskill-com/neuroskill-protocols-stress

Stress Protocols

(This is a domain sub-skill of the neuroskill-protocols repertoire. For the personalisation engine, API integration guide, modality router, and matching guidance, see the parent neuroskill-protocols skill. For evidence collection rules, see neuroskill-evidence.)

STRESS & AUTONOMIC REGULATION

Box Breathing (4-4-4-4) → high bar, low relaxation Classic sympathetic brake. Four equal phases; expand to 5-5-5-5 if well-tolerated. ◈ Breath-averse: Replace with Ear Massage or Bilateral Tapping from non-breathing sections. ◈ Child: "Smell the flower (in), blow out the candle (out)" — make it vivid and visual. ◈ Asthma/respiratory condition: Shorter counts (2-2-2-2), no breath holds. Or skip to tactile. ◈ Crowded space: Breathe normally but count silently — the counting alone helps. 🔧 API: Before: status → confirm bar > 0.5, snapshot relaxation baseline, label "protocol start: box breathing" --context "bar=X, relaxation=X". During: say "Inhale... 2... 3... 4..." for each phase, dnd_set enabled:true, poll status at 60s/120s to track rmssd rise. After: status → compare to baseline, label "protocol end: box breathing" --context "bar delta, relaxation delta", say the results, notify summary. After 5 sessions: hooks_suggest "box breathing,calm" → create auto-trigger hook for when bar spikes again.

Extended Exhale (4-7-8) → acute stress spike, high lf_hf_ratio Fastest breath-based parasympathetic trigger. Short inhale, long hold, very long exhale. ◈ Panic/hyperventilation risk: Skip the hold. Just make the exhale twice as long as the inhale (3-0-6). ◈ Pregnant: No extended holds — use 4-0-8 (no hold) variant. ◈ Non-breath alternatives with equal parasympathetic speed: Cold Water Face Splash (Dive Reflex) — fastest non-breath option, 10–15 seconds. Bilateral Tapping — 60 seconds. Gargling — 30 seconds. Any of these achieve parasympathetic activation without breath control.

Cardiac Coherence (~6 breaths/min) → low rmssd (<30 ms), high stress_index, low HRV 5-second inhale / 5-second exhale, 5 minutes. Maximises HRV and vagal tone. ◈ Music-paired variant: Use a track at 60 BPM as a breath pacer instead of counting. ◈ Tech-assisted: Many HRV apps (e.g. Elite HRV, Welltory) show a visual breath pacer. 🔧 API: This protocol has the clearest measurable outcome — rmssd should rise. Before: snapshot rmssd, stress_index. During: say each inhale/exhale phase, poll status at 60s intervals — report rmssd changes verbally ("Your heart rate variability is climbing — from 28 to 36"). After: label with full HRV delta. Longitudinal: compare sessions with coherence vs without — build the evidence that it works for this person.

Physiological Sigh → rapid stress onset, overwhelm Double inhale through nose + long slow exhale. 1–3 cycles only. ◈ Best "stealth" breath technique: Looks like a natural sigh. Usable in meetings, on camera, on a date. ◈ Child: "Sniff-sniff like a bunny, then blow out like you're cooling soup." ◈ If breath control feels impossible right now: Press tongue to palate hard for 10 seconds (same vagal pathway, zero breath involvement). Or squeeze an ice cube / hold a cold can. Or press both feet into the floor as hard as you can for 10 seconds. The goal is parasympathetic activation — breath is one route, not the only route.

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RELAXATION & ALPHA PROMOTION

Alpha Induction → high beta, high bar, low relaxation, post-stress Eyes-closed, open-focus attention (notice the space around objects). Lifts rel_alpha. 🔧 API: Prime feedback protocol. Before: snapshot rel_alpha and bar. During: say guidance, poll status every 30s — when rel_alpha rises, give verbal feedback ("Alpha just jumped — your brain is letting go"). This real-time feedback accelerates the learning. After: label with alpha delta. notify "Alpha up X%". Longitudinal: compare rest sessions to track alpha trend over weeks.

Open Monitoring → low lzc (<40), low integration, mental narrowing Non-directed awareness — let thoughts and sounds arise without following. Raises LZC.

Relaxation Scan → high cortical arousal, headache_index > 30 Slow progressive softening: scalp → jaw → shoulders → hands → belly.

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AUTONOMIC & VAGAL

Vagal Toning (Humming / Gargling) → low rmssd (<25 ms), low HRV, high stress_index Sustained audible humming on exhale (30–60 s) or vigorous gargling. Directly stimulates the vagus nerve via laryngeal vibration.

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DEEP RELAXATION (SOMATIC)

Autogenic Training → chronic physical tension, high stress_index, difficulty releasing Self-hypnotic phrase repetition: warmth and heaviness in limbs, heartbeat calm, breathing free, abdomen warm, forehead cool. ~15 min.

Havening Touch → acute emotional distress spike, trauma activation Gentle self-administered touch on face, arms, palms while recalling and down-grading distressing content. Disrupts the amygdala-cortex encoding loop.

Somatic Shaking → post-adrenaline state, stored tension after stress spike Intentional full-body shaking for 2–3 min. Distinct from TRE (no posture induction).

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HEMISPHERIC BALANCE & BREATHING

Nadi Shodhana (Alternate Nostril) → FAA asymmetry (|faa| > 0.1), low coherence Alternating nostril breath at ~6-second cycles. Targets left-right frontal balance.

Buteyko CO2 Retraining → habitual over-breathing, high lf_hf_ratio Reduced-volume nasal breathing + air-hunger training. Raises CO2 tolerance.

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