Think of your nervous system as having a 'stance' rather than a 'state,' emphasizing the ability to flexibly move between conditions like stress and calm.

Short-term stress is not inherently bad; it's the signal that turns on your immune system to fight infection.

The power of practices like cold showers or cyclic hyperventilation isn't in the act itself, but in their ability to cause a beneficial release of adrenaline.

At a biological level, anxiety, stress, trauma, and PTSD are all the same thing: the unregulated release of adrenaline.

The physiological sigh—a double inhale through the nose followed by a long exhale through the mouth—is the fastest known way to calm down in real-time.

Trying to control your thoughts with thoughts is like trying to grab fog; instead, use physical tools like breathing to recalibrate your state of mind.

Focus on actions and behaviors first, as what you do has a profound impact, while feelings and thoughts are transient and ultimately less meaningful in the long run.

A healthy nervous system is like a seesaw with a tight hinge, allowing you to easily move between states like alertness and calm, rather than getting stuck at one end.