Immobilization → Immobilization

Trigger Name:           Core‑Brace Hold

Method:            Stand or sit with feet hip-width. Engage your abdominal and pelvic floor muscles as if bracing for a gentle punch. Hold this isometric contraction for 10s, then relax for 5s. Repeat 3 times.

Effect:                Isometric activation stimulates muscle‑spindle afferents and Golgi tendon organs without large movement, reinforcing dorsal‑vagal tone.

Immobilization → Mobilization

Trigger Name:           Rapid‑Step Ignite

Method:            Stand in place and lift alternating knees to mid-height at 2 Hz (two steps per second) for 15s. Maintain an upright posture, arms swinging naturally.

Effect:                High‑frequency proprioceptive input engages muscle‑spindle and joint receptors, rapidly increasing sympathetic drive and re‑engaging motor circuits out of freeze.

Immobilization → Socialization

Trigger Name:           Slow‑Fold Unwind

Method:            From standing, slowly hinge at the hips to fold forward, letting arms and head hang loose. Move over 6 s into full fold, then roll up vertebra‑by‑vertebra over 6s. Repeat 2 cycles.

Effect:                Controlled stretch of the back and hamstrings engages type II and III afferents, promoting parasympathetic modulation and easing out of dorsal shutdown into calm rest.

Immobilization → Tranquil

Trigger Name:           Gentle Rock Sway

Method:            Stand with feet hip‑width, knees soft. Sway torso side‑to‑side over 4s per cycle (2s each direction), arms loose. Perform 8 cycles, then stand still.

Effect:                Vestibular and slow proprioceptive feedback co‑activate dorsal‑vagal and parasympathetic pathways, creating blended stillness.

Immobilization → Integration

Trigger Name:           Limb‑Sweep Sequence

Method:            From standing, sweep right arm overhead in a smooth arc while lifting right heel off the ground. Return to neutral as you sweep left arm and lift left heel. Alternate 6 times per side at 1 cycle per 3 s.

Effect:                Coordinated cross‑body movement engages cerebellar timing circuits and proprioceptors, re‑establishing sensorimotor integration.

Immobilization → Agitation

Trigger Name:              Micro‑Wobble Stance

Method:            Stand with feet together. Make tiny, unpredictable weight‑shifts (1–2 cm) forward/backward and side‑to‑side for 15s. Keep knees soft to allow movement.

Effect:                Irregular proprioceptive signals from joint and muscle‑spindle receptors induce autonomic conflict—combining residual dorsal‑vagal tone with emergent sympathetic arousal.

Immobilization → Ecstasy

Trigger Name:           Whole‑Body Shake

Method:            Stand with feet hip‑width. Begin a rapid, whole‑body tremor: shake arms, legs, and torso gently but vigorously for 20 s. Allow natural tremor frequency (~5 Hz).

Effect:                Intense, rhythmic proprioceptive and vestibular input recruits both sympathetic and vagal circuits, breaking freeze.

Mobilization → Mobilization

Trigger Name:              Clawing Fury

Method:            Stand with feet hip‑width. Make fists and pump arms up and down at the elbows in a steady 2 Hz rhythm. Continue for 20 s without pausing.

Effect:                 Phasic activation of large muscle groups and rapid proprioceptive feedback sustains sympathetic readiness without escalation.

Mobilization → Socialization

Trigger Name:              Grounded Downshift Lunge

Method:            From standing, step the right foot forward into a shallow lunge over 4s, then return over 4s. Repeat with the left foot. Complete 3 cycles per side.

Effect:                Slow eccentric muscle engagement and controlled joint movement enhance parasympathetic tone via Golgi tendon organ activation, down‑regulating arousal.

Mobilization → Immobilization

Trigger Name:           Root‑Lock Squat

Method:            Stand feet slightly wider than hip‑width. Lower into a half‑squat (knees at ~90°) and hold for 8s, then stand for 4s. Repeat 3 times.

Effect:                Isometric load on large lower‑body muscles engages deep proprioceptors and vagal afferents, inducing a controlled dorsal‑vagal pull.

Mobilization → Tranquil

Trigger Name:           Side Bend

Method:            Stand with feet hip‑width. Inhale and reach right arm overhead, bending torso smoothly to the left over 3s, exhale and return over 3s. Repeat on opposite side. Perform 4 bends per side.

Effect:                Slow lateral stretch recruits muscle‑spindle afferents and vestibular input, co‑activating parasympathetic and dorsal‑vagal circuits to create blended stillness.

Mobilization → Integration

Trigger Name:           Continuous March Swing

Method:            March in place at 1.5 Hz, lifting knees mid‑height, while swinging arms in opposition. Maintain smooth, continuous rhythm for 30 s.

Effect:                 Steady bilateral proprioceptive and vestibular feedback entrains cerebellar timing and sensorimotor integration, transitioning raw arousal into coordinated action.

Mobilization → Agitation

Trigger Name:           Unpredictable Step Shuffle

Method:            Stand feet together. Shuffle one foot laterally 10cm in a random sequence (left/right/forward/back) every 0.5s for 20s. Keep torso upright but allow slight weight‑shift.

Effect:                Erratic proprioceptive and vestibular signals disrupt steady arousal patterns, creating autonomic conflict.

Mobilization → Ecstasy

Trigger Name:           Burst‐Leap Sequence

Method:            From standing, perform 5 quick jumps (0.2 m each) with minimal ground contact, followed immediately by 5 fast arm‑overhead punches. Rest 10s, then repeat 2 cycles.

Effect:                Explosive proprioceptive and vestibular activation engages full sympathetic surge, while coordinated limb movement and repetition integrate vagal and dorsal inputs.

Socialization → Socialization

Trigger Name:           Gentle Rock-and-Hold

Method:            Sit or stand with feet hip‑width. Sway torso forward and back over 4s (2s forward, 2s back), then hold upright still for 4s. Repeat 5 cycles.

Effect:                Vestibular rocking followed by stillness engages slow-adapting proprioceptors, reinforcing parasympathetic tone without shifting state.

Socialization → Mobilization

Trigger Name:           Power-Step Pulse

Method:            Stand and take a deliberate step forward, planting the foot firmly, then step back. Alternate sides at 1 Hz for 15s, pumping arms in opposition.

Effect:                Proprioceptive impact and bilateral coordination boost sympathetic drive, moving from rest into Mobilization readiness.

Socialization → Immobilization

Trigger Name:              Hamstring Anchor Stretch

Method:            From standing, extend one leg straight forward, heel on ground, toes up. Hinge at hips, lean into stretch for 8s, pressing hands lightly on thigh. Switch sides, repeat 2 times each.

Effect:                Sustained stretch and isometric hold engage Golgi tendon organs and slow afferents, inducing a controlled dorsal‑vagal pull.

Socialization → Tranquil

Trigger Name:           Seated Side-Bend Integration

Method:            Sit with feet flat. Inhale and reach right arm overhead, bending torso left over 3s, exhale returning upright over 3s. Alternate sides for 4 bends per side.

Effect:                Gentle lateral stretch and slow timing co‑activate parasympathetic and dorsal‑vagal afferents.

Socialization → Integration

Trigger Name:           Wrist‐Circle Cadence

Method:            Extend arms at chest height. Make slow, large circles with wrists (both directions) at 0.5 Hz for 20s. Keep shoulders relaxed.

Effect:                Proprioceptive input from distal joints and rhythmic patterning engages sensorimotor integration circuits, transitioning calm into low‑level engagement.

Socialization → Agitation

Trigger Name:              Uneven‐Beat March

Method:            March in place, alternating high knee lifts but vary tempo unpredictably (some quick, some slow) for 20s.

Effect:                 Irregular cadence disrupts steady parasympathetic rhythm, introducing conflicting proprioceptive signals.

Socialization → Ecstasy

Trigger Name:              Open‐Arm Expansion

Method:            Stand feet hip‑width. Inhale and sweep arms out to sides and up overhead in one smooth motion over 4s, exhale lowering over 4s. Repeat 5 cycles, increasing arm speed slightly each.

Effect:                Large‐amplitude, full‑body movement recruits widespread proprioceptors, elevates sympathetic tone, and integrates dorsal‑vagal stability.

Tranquil → Tranquil

Trigger Name:           Still‑Frame Hold

Method:            Sit or stand with feet hip‑width. Gently tuck chin and lift chest, holding posture without sway for 12s. Relax and repeat 2 times.

Effect:                Sustained low‑amplitude postural activation engages slow‑adapting muscle afferents, reinforcing the blended stillness without shifting arousal.

Tranquil → Mobilization

Trigger Name:           Surge‑Step Lift

Method:            From standing, lift one heel off the ground sharply, then place it down. Alternate sides at 1 Hz for 15s, swinging arms briskly.

Effect:                Phasic ankle proprioceptor input and arm swing recruit sympathetic circuits, ramping up from calm stillness.

Tranquil → Socialization

Trigger Name:           Soft‑Roll Roll

Method:            Sit with feet flat. Roll your torso forward to touch chest to thighs over 4s, then roll back upright over 4s. Repeat 3 cycles.

Effect:                Slow spinal articulation engages joint mechanoreceptors and reduces tension via segmental inhibition, deepening parasympathetic tone.

Tranquil → Immobilization

Trigger Name:           Gravity‑Sink Squat

Method:            Stand feet hip‑width. Sink into a shallow squat (knees ~30°) over 3s, hold 6s, then rise over 3s. Repeat 2 times.

Effect:                Isometric lower‑body load and slow descent engage Golgi tendon organs and vagal proprioceptive pathways.

Tranquil → Integration

Trigger Name:           Cross‑Swing Integration

Method:            Stand and swing right arm forward as left leg steps forward, then reverse. Maintain a steady 0.75 Hz rhythm for 20 s.

Effect:                Contralateral limb movement and vestibular coordination entrain cerebellar timing, shifting stillness into fluid, coordination.

Tranquil → Agitation

Trigger Name:           Unsteady‑Base Shift

Method:            Stand with feet together. Slowly lift toes of one foot while keeping heel down, then switch. Continue alternating every 2s for 20s, allowing slight sway.

Effect:                Subtle balance perturbations engage vestibular and proprioceptive conflict, creating autonomic co‑activation.

Tranquil → Ecstasy

Trigger Name:           Horizon‑Reach Pulse

Method:            Inhale and reach both arms laterally then overhead as you rise onto toes over 4s, exhale and lower over 4s. Repeat 4 times, increasing lift speed slightly.

Effect:                Combined toe‑rise vestibular input and large‑amplitude limb movement co‑stimulate sympathetic arousal and vagal engagement, propelling into an integrated surge.

Integration → Integration

Trigger Name:           Hip‑Circle Continuum

Method:            Stand with feet shoulder‑width. Place hands on hips. Circle hips clockwise in a smooth 2s per circle rhythm for 20s, then counterclockwise for 20s.

Effect:                Continuous vestibular and proprioceptive input entrains cerebellar timing and maintains dynamic sensorimotor integration, preserving the Integration state.

Integration → Mobilization

Trigger Name:           Accelerated Knee Drive

Method:            From standing, rapidly drive one knee up to waist height, alternate legs at 2 Hz for 15s. Pump opposite arm in sync.

Effect:                High‑frequency, large‑amplitude proprioceptive bursts engage sympathetic circuits, sharpening drive.

Integration → Socialization

Trigger Name:              Controlled Cross‑Leg Stretch

Method:            Sit on the floor. Cross right ankle over left thigh. Lean forward at the hips for 6s, then sit upright over 6s. Switch sides. Perform 2 cycles each.

Effect:                Slow, supported hip stretch activates muscle‑spindle and Golgi tendon afferents to dampen arousal and promote parasympathetic down‑regulation.

Integration → Immobilization

Trigger Name:           Lower‑Body Anchor

Method:            Stand with feet wider than hip‑width. Sink into a deep squat (hips below knees) over 4s, hold 8s, then rise over 4s. Repeat 2 times.

Effect:                Sustained low posture engages large muscle proprioceptors and vagal afferents, inducing controlled dorsal‑vagal pull.

Integration → Tranquil

Trigger Name:           Slow‑Roll Stand

Method:            From standing, roll down toward toes over 5s, allowing arms to hang; pause at bottom for 2s; roll up over 5s. Perform 3 cycles slowly.

Effect:                Segmental spinal articulation with slow timing co‑activates dorsal‑vagal and parasympathetic pathways, transitioning engagement into blended stillness.

Integration → Agitation

Trigger Name:           Variable‑Rhythm Step

Method:            March in place, alternating knee lifts—but change tempo unpredictably (fast, slow, pause) for 20s.

Effect:                Erratic proprioceptive timing disrupts sensorimotor coherence, generating sympathetic‑dorsal conflict.

Integration → Ecstasy

Trigger Name:           Explosive‐Reach Lunge

Method:            From standing, step right foot back into a lunge, then push off both feet to leap upward while reaching arms overhead. Land softly and repeat alternating sides for 8 reps at a steady pace.

Effect:                Combined dynamic joint loading and vestibular challenge engage all autonomic branches, amplifying sympathetic surge with vagal steadiness.

Agitation → Agitation

Trigger Name:           Tremor‑Maintain Quiver

Method:            Stand feet hip‑width. Allow a gentle, rapid muscle tremor through the arms and legs (≈ 5 Hz) by slightly tensing and releasing muscles. Sustain for 20s.

Effect:                Phasic muscle‑spindle feedback preserves the unstable co‑activation, reinforcing the state.

Agitation → Mobilization

Trigger Name:           Center‑Strike Step

Method:            Step forward sharply with the right foot, striking heel, then left. Perform at 1 Hz for 15s, driving weight fully onto each heel.

Effect:                Proprioceptive heel-strike input activates sympathetic circuits via Golgi tendon and joint receptors, consolidating focus.

Agitation → Socialization

Trigger Name:           Calm‑Wave Roll

Method:            From standing, roll shoulders forward in a slow circular motion for 8s, then reverse for 8s. Keep head stable and breathe evenly.

Effect:                Slow joint mobilization engages mechanoreceptors and down‑regulates vestibular overdrive, promoting parasympathetic recovery.

Agitation → Immobilization

Trigger Name:              Anchor‑Tuck Press

Method:            From standing, hug yourself by wrapping arms around torso and pressing hands into sides. Squeeze gently and hold for 10s, then release 5s, repeat 2 times.

Effect:                Sustained deep pressure and self‑hug compressive proprioception engage dorsal‑vagal afferents.

Agitation → Tranquil

Trigger Name:           Gentle‑Pendulum Sway

Method:            Stand feet hip‑width, knees soft. Sway torso in a smooth forward/back arc (≈ 10 cm) over 4 s per cycle. Continue 6 cycles, then stand still.

Effect:                Predictable vestibular and proprioceptive rhythm co‑activates parasympathetic and dorsal‑vagal pathways.

Agitation → Integration

Trigger Name:           Rhythm‑Tune March

Method:            March in place at a consistent 1 Hz, lifting knees to comfortable height, arms swinging in opposition. Maintain for 20s with even timing.

Effect:                Stable bilateral proprioceptive input entrains cerebellar and sensorimotor circuits, reorganizing disarray into coordinated motion.

Agitation → Ecstasy

Trigger Name:           Surge‑Pulse Jump

Method:            Perform 8 small hops in place at 2 Hz, landing softly with bent knees. Immediately follow with 8 rapid arm circles.

Effect:                Combined vestibular challenge and large‑muscle engagement elicit strong sympathetic bursts alongside vagal modulation.

Ecstasy → Ecstasy

Trigger Name:           Radiant Pulse Stand

Method:            Stand feet hip‑width. Engage a gentle upward push through legs and spine, then release, creating a pulsing lift (~2 cm) at 1 Hz. Continue for 20s.

Effect:                Rhythmic isometric pulses engage muscle‑spindle and Golgi tendon feedback, reinforcing sympathetic‑parasympathetic balance to sustain the state without escalation.

Ecstasy → Mobilization

Trigger Name:           Focus‑Strike Lunge

Method:            From standing, step one foot far forward into a deep lunge and hold for 2s, then push explosively back to standing. Alternate sides for 6 reps at a steady pace.

Effect:                Dynamic joint loading and rapid proprioceptive rebound recruit sympathetic circuits.

Ecstasy → Socialization

Trigger Name:           Grounded Roll Down

Method:            Stand feet hip‑width. Slowly roll down through spine over 6s until fingertips reach shins or floor; pause 2s; roll up over 6s. Repeat 2 cycles.

Effect:                Sequential spinal articulation engages mechanoreceptors and intersegmental inhibition, down‑shifting arousal into parasympathetic calm.

Ecstasy → Immobilization

Trigger Name:           Core‑Fold Brace

Method:            Stand or sit. Fold forward at hips, wrap arms around torso, and hug yourself firmly. Hold isometrically for 10s, then release 5s, repeat 2 times.

Effect:                Full‑body compression and isometric brace activate deep proprioceptors and dorsal‑vagal afferents.

Ecstasy → Tranquil

Trigger Name:           Crescent Sway

Method:            Stand feet hip‑width, knees soft. Sway torso in a smooth lateral arc (≈ 10 cm) to the right over 3s, then left over 3s. Perform 6 cycles, then stand still.

Effect:                Gentle vestibular oscillation and slow proprioceptive feedback co‑activate parasympathetic and dorsal‑vagal pathways.

Ecstasy → Integration

Trigger Name:           Wave‑Step Sequence

Method:            March in place with smooth, flowing steps at 0.75 Hz, lifting knees mid‑height and swinging arms in opposition. Continue for 20s.

Effect:                Steady bilateral proprioceptive and vestibular input entrains cerebellar timing, refining broad ecstasy into coordinated, goal‑directed Integration.

Ecstasy → Agitation

Trigger Name:           Scatter‑Jitter Step
Method:            Stand with feet together.

Perform rapid, small shuffles in random directions (forward, back, lateral) at 3 Hz for 15s.

Effect:                Erratic weight‑shift and vestibular perturbation provide conflicting proprioceptive signals, breaking integrated arousal.