Step two of the Inner Light collection

The Inner Light Regulation Rhythm

A Body-First System for Women Who Feel Wired, Shut Down, Stretched Thin or Stuck in Survival Mode

Most printable products hand you one long list of calming exercises. The Regulation Rhythm starts somewhere else: different nervous-system states need different kinds of support.

$22.97 $64.00

See step three

114-Page Guided Workbook
80 Printable Regulation Cards
US Letter + A4 Versions
7-Day Experiment & 30-Day Tracker

Digital download only. Nothing will be mailed.

A woman resting quietly on a soft cream sofa with a printed regulation workbook beside her

The difference

Different States Need Different Support

Instead of one long list of calming exercises, you first identify where you actually are today.

Wired and activated
Racing thoughts, tension, irritability, cannot settle.
Shut down or depleted
Flat, foggy, heavy, low energy and low motivation.
Overfunctioning
Carrying everything, urgent, responsible for everyone.
Emotionally mixed
Unclear, in-between, hard to name what you feel.

Before choosing a tool, you work out whether you feel wired and activated, shut down or depleted, overfunctioning and responsible for everything, or emotionally mixed and unclear — then use tools matched to that state.

Inside the workbook

114 Pages, Seven Sections

Section 1

Understand Your System

Regulation as flexibility rather than permanent calm
The autonomic nervous system in approachable language
Stress load versus available capacity
Wired, shut-down, mixed and overfunctioning states
Early physical and behavioural warning signs
Personal activation and shutdown profiles
Triggers, current stressors and past reminders
The “5 percent shift” approach

Section 2

When You Feel Wired or Activated

Slow visual orienting and exhale softening
Pressure, body contact and contained movement
Sound, vibration, temperature and texture
Reducing sensory input
Workday, parked-car and bathroom-door micro-resets
After-conflict recovery and evening activation

Section 3

When You Feel Shut Down or Frozen

Understanding low-energy states
Comfortable light, orientation and one-inch movement
Rhythm before motivation
Warmth, food and hydration checks
Small-choice exercises and low-demand connection
A low-energy-day plan and gradual re-entry
Rest versus unsupported collapse
A personalized shutdown plan

Section 4

When You Overfunction or Carry Too Much

Automatic responsibility and urgency versus importance
Pausing before saying yes
Permission to disappoint others
Physical boundary signals and short boundary scripts
Delegating full ownership and receiving help without supervising
Resentment as information
Caregiver recovery transitions
Motherhood without self-erasure

Section 5

Sensory and Body-Based Regulation

A personalized menu built from sight, sound, touch and pressure
Movement, temperature, smell and taste
Comfortable breathing with gentle dosing
Progressive muscle release and opt-out body scans
Everyday grounding objects
Outdoor and nature-based cues

Section 6

Co-Regulation and Safe Connection

What healthy co-regulation is and is not
Mapping safe-enough people
Asking for listening instead of advice, and for practical help
Partner pause scripts and parent-child co-regulation ideas
Consent before touch and repair after conflict
Connection without oversharing and digital support boundaries
A personalized co-regulation plan

Section 7

Build a Regulation Rhythm

Morning anchors, midday resets and evening downshifts
Role and work transitions
Screen and stimulant observations
Weekly load reviews and state-matched menus
If-then coping plans
A guided seven-day experiment and 30-day regulation tracker
Progress review and knowing when to seek professional help

Printable regulation cards fanned out on a warm linen surface

Also included

80 Printable Regulation Cards

Four matched collections, one for each state.

20Settle Wired Energy
Find the farthest point · Press and release · Reduce one input · Five percent shift
20Gently Add Energy
Open the curtains · Move one joint · Choose between two options · Minimum-day plan
20Connect and Co-Regulate
Ask for listening · Ask for practical help · Consent before touch · Set a return time
20Protect Your Energy
Pause before yes · Use a short no · Transfer the whole task · Rest before collapse

What you receive

A More Complete, State-Matched System

114 content-rich teaching pages instead of oversized blank note sections
80 printable cards matched to four nervous-system states
Both US Letter and A4 versions
Dedicated tools for activation, shutdown, overfunctioning, caregiving pressure, sensory needs, co-regulation, boundaries and daily routines
A 7-day experiment and a 30-day regulation tracker
Clear safety guidance and professional-support reminders

This workbook uses flexible state language rather than presenting polyvagal theory as established medical fact, and it does not claim to heal the vagus nerve or cure anxiety. Breathing and relaxation pages follow gentle dosing and safety guidance, and the co-regulation approach emphasizes safety, choice, trust, collaboration and empowerment.

The three-step journey

Where the Rhythm Fits

Step One
The Inner Light Reset Bundle
Understand emotional overwhelm and recognize your triggers.
View this step
Step Two
The Inner Light Regulation Rhythm
Match support to the state you're actually in — wired, shut down, mixed or overfunctioning.
View this step
Step Three
The Inner Light Self-Trust Blueprint
Communicate needs, protect energy, share responsibilities and decide with confidence.
View this step

Questions

Regulation Rhythm FAQ

The 114-page guided workbook and the separate 80-card regulation deck, in both US Letter and A4 versions.

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