This practice is intentionally simple. You don’t need perfect technique, consistency matters more. When to use it: - First thing in the morning (2–5 minutes) - Before stressful conversations - When you notice tension or mental noise - Before bed if your system feels wired How to do it: - Inhale through the nose for 4 - Exhale through the nose for 6 - No breath holding - Relax the jaw and shoulders What to expect: - Slower thoughts - Reduced physical tension - More space before reacting If it feels boring, you’re probably doing it right.

Week 1: Stability First This week is about establishing a baseline. Not improving yourself. Not fixing anything. Not pushing discipline. Just stabilising the system. Most men try to build discipline on top of a nervous system that’s already overloaded. That doesn’t work for long. When the system is regulated: - decisions are cleaner - follow-through is easier - pressure feels more manageable So this week, we start there. Your only non-negotiable this week Once per day, spend 5–10 minutes on a simple regulation breath. That’s it. No stacking habits. No optimisation. No intensity. Breath Practice (Daily) - Inhale through the nose for 4 seconds - Exhale through the nose for 6 seconds - Slow, quiet, controlled - Seated or lying down Longer exhales signal safety to the nervous system. That’s the point. If thoughts come up, let them pass. You’re not trying to clear the mind — just slow the body. One additional instruction Pick one fixed time each day to do this. Same place, same time. Structure creates safety. What to watch this week Don’t analyse yourself. Just notice: - moments of tension - urges to distract - restlessness - fatigue No judgement. No correction. Awareness comes before change. Posting (optional) If you want to post in Check-ins, keep it simple: - When you did the practice - Whether you did it consistently - Any noticeable shifts Short. Factual. No essays. Important If you miss a day: - don’t compensate - don’t restart - just continue Consistency beats intensity. We build from here next week. Start today.

This short video is here to orient you to the space. Watch it once, then move on to: FOUNDATIONS — Week 1: Stability First No need to analyse or comment. Just start there.

Welcome to Sovereign Men | Regulation. This is a male-only space focused on nervous system regulation, breathwork, and building internal stability under pressure. Before posting or commenting, please read this carefully. What this space is for This community exists to help men: - stabilise their nervous system - reduce stress and internal volatility - build consistency and clarity - develop the ability to regulate themselves under pressure The work here is practical and grounded. The aim is to help you run yourself properly. What this space is not This is not: - a motivational group - a place for performance or posturing - therapy or emotional unloading - a substitute for professional mental health care Vulnerability is welcome when it’s contained and purposeful. Oversharing is not. How to use the community - Start with the Foundations content and weekly drops - Apply the practices before asking questions - Use the Check-ins for brief, factual updates - Keep posts clear and relevant - Speak from experience, not theory You don’t need to post often. You do need to take responsibility for your own work. Expectations By being here, you agree to: - respect confidentiality - treat other members with respect - take ownership of your actions - avoid fixing others unless asked This is a space for men who are willing to engage honestly and responsibly. A note from the founder I’ll show up here regularly to guide the work, name patterns, and keep the standard clear. My role is not to push or motivate you, but to support the development of self-regulation and autonomy. If you commit to the process, this space will be useful to you. If you’ve read this, you’re ready to begin. Start with the Foundations section.