Practice library

Practices for between sessions

The library clinicians draw on when they give you something to do between appointments — grouped in four themes, plus short resets for a hard moment. Each one says how strong its evidence is.

Following stepped care, anyone can start with the low-intensity practices. Those marked “with a practitioner” are described here so you know what they involve; their steps open when a practitioner prescribes them. How we decide

How stress affects the body →

Quick Resets

Integration care_links — 5 to 10 minutes, immediate state shift.

Breathwork

The most direct line to the vagus nerve.

Somatic Practice

The body, listened to.

Acupressure

The needle-free cousin — pressure where the points are.

Meditation

Returning, again and again, to now.

Journaling & Narrative Work

Putting words to what the body has been carrying.

Nature

The original regulator.

Sunlight & Circadian Rhythm

Upstream of sleep, mood, and cortisol.

Cold & Heat Therapy

Hormetic stress, in small doses.

Breath, movement, touch and temperature.

Settle the body

The quickest way to change a state is through the body. Slow breath, grounding, honest movement and hands-on work turn the dial between alarm and calm without needing to think it through first.

Breathwork

The most direct line to the vagus nerve.

Somatic Practice

The body, listened to.

Shaking & Tremor Release

What animals do after danger — and we were taught to suppress.

Movement, Gym & Sport

Regulated doing, not punishing exercise.

Yoga Nidra

Conscious rest, deeper than sleep.

Foam Rolling

Slow pressure that tells tight tissue it's allowed to let go.

Acupressure

The needle-free cousin — pressure where the points are.

Cold & Heat Therapy

Hormetic stress, in small doses.

Manual Therapy

Hands that listen.

Acupuncture

Ancient pathways for modern overwhelm.

Attention, worry and the stories a tired system replays.

Steady the mind

An anxious mind loops. These practices give attention somewhere to rest and help the brain file what it keeps replaying; the therapies here are described so you know what your therapist may suggest.

Meditation

Returning, again and again, to now.

Journaling & Narrative Work

Putting words to what the body has been carrying.

Nature

The original regulator.

Social Media & Information Hygiene

What you scroll, your nervous system absorbs.

Trauma Therapies

Named, evidence-based approaches.

Brainspotting

Find the spot where the eyes land — and let the system process.

The rhythms the nervous system runs on.

Sleep, light and food

Sleep debt, misaligned light and an unsteady day make everything else harder. Small, repeatable changes here are often the first thing a clinician asks for.

Sleep

The foundation everything else rests on.

Sunlight & Circadian Rhythm

Upstream of sleep, mood, and cortisol.

Nutrition

Food that protects the liver, feeds the gut, and nourishes the brain.

Energy, limits and giving things a shape.

Pace and express

Knowing how much is enough, saying so, and putting what is hard into words, images or sound: practices for the weeks between appointments that a therapist can follow up on.

Boundaries & Pacing

The work that prevents relapse.

Creative Expression

Letting what is inside, out.

Not sure which practices are yours?

Take the short questionnaire and get a personalised set across all four themes, plus a sample weekly rhythm.

Find your practices