neuroskill-protocols

# NeuroLoop Protocol Repertoire Choose by the **dominant metric signal**. Each entry lists the EXG/biometric trigger and a brief description of what to build in `run_protocol`. --- ## ATTENTION & FOCUS **Theta-Beta Neurofeedback Anchor** → high `tbr` (>1.5), low `focus`, high `adhd_index` Rhythmic counting + breath anchor designed to suppress theta and lift beta. **Focus Reset** → scattered `engagement`, high `cognitive_load` mid-session 90-second closed-eye reset: single breath hold, one intention set. **Cognitive Load Offload** → `cognitive_load` > 0.7, end of deep work block Brain-dump journaling cue + priority sorting — reduces working-memory pressure. **Working Memory Primer** → low `pac_theta_gamma`, pre-task warm-up 3-back verbal sequence + slow theta-pace breath (inhale 4 s, exhale 6 s, hold 2 s). **Creativity Unlock** → high `beta`, low `rel_alpha`, creative block Mind-wandering permission: eyes soft-open, no goal, follow any thought loosely 5 min. **Pre-Performance Activation** → low `engagement` before a presentation or challenge Power posture + fast breath activation + single positive-outcome visualisation. --- ## STRESS & AUTONOMIC REGULATION **Box Breathing (4-4-4-4)** → high `bar`, high `anxiety_index`, low `relaxation` Classic sympathetic brake. Four equal phases; expand to 5-5-5-5 if well-tolerated. **Extended Exhale (4-7-8)** → acute stress spike, high `lf_hf_ratio` Fastest parasympathetic trigger. Short inhale, long hold, very long exhale. **Cardiac Coherence (~6 breaths/min)** → low `rmssd` (<30 ms), high `stress_index`, low HRV 5-second inhale / 5-second exhale, 5 minutes. Maximises HRV and vagal tone. **Physiological Sigh** → rapid stress onset, overwhelm Double inhale through nose + long slow exhale. 1–3 cycles only. --- ## EMOTIONAL REGULATION & MOOD **FAA Rebalancing** → negative `faa`, high `depression_index`, low `mood` Approach-motivation imagery + left-hand squeeze. Activates left frontal alpha. **Mood Activation** → `depression_index` > 40, flat mood, low `engagement` Brief movement (arms overhead, expansive posture) + gratitude anchor — lifts valence. **Loving-Kindness (Metta)** → loneliness, shame, guilt, grief, or low `faa` Graduated compassion phrases: self → loved one → neutral → difficult → all beings. **Emotional Discharge** → high `bipolar_index`, extreme FAA swings, agitation Brief vigorous breath (30 s), followed by stillness and body scan — safely vents charge. --- ## RELAXATION & ALPHA PROMOTION **Alpha Induction** → high `beta`, high `bar`, low `relaxation`, post-stress Eyes-closed, open-focus attention (notice the space around objects). Lifts `rel_alpha`. **Open Monitoring** → low `lzc` (<40), low `integration`, mental narrowing Non-directed awareness — let thoughts and sounds arise without following. Raises LZC. **Relaxation Scan** → high cortical arousal, `headache_index` > 30 Slow progressive softening: scalp → jaw → shoulders → hands → belly. --- ## SLEEP & CIRCADIAN **Sleep Onset Wind-Down** → high `drowsiness` post-session, `insomnia_index` > 50 Dim-light routine cue + 4-7-8 breathing + progressive body release. **Ultradian Reset (20-min rest)** → mid-afternoon slump, post-90-min focus block Eyes closed, no agenda, light background sound cue — honours the 90-min ultradian cycle. **Wake Reset / Alertness Boost** → `narcolepsy_index` > 40, daytime drowsiness, `wakefulness` < 30 Cold-water face splash cue + kapalabhati burst + bright-light exposure instruction. --- ## BODY & SOMATIC **Progressive Muscle Relaxation** → high `insomnia_index`, physical tension, high beta hyperarousal Systematic tense/release: feet → calves → thighs → belly → hands → arms → face. **Somatic Body Scan** → low `integration`, dissociation, trauma processing Slow top-down scan — notice, name, and allow each sensation without changing it. **Grounding (5-4-3-2-1)** → anxiety, panic onset, high `anxiety_index`, dissociation 5 sights → 4 textures → 3 sounds → 2 smells → 1 taste. Fast sensory anchor. **Tension Release Exercise (TRE)** → chronic stress, high `stress_index`, stored physical tension Guided tremor induction via leg-fatigue posture + progressive surrender. --- ## CONSCIOUSNESS & INTEGRATION **Coherence Building** → low `coherence` (<0.4), low `integration` Synchronised attention on heartbeat + slow breath — promotes cross-region coupling. **Flow State Induction** → mid-range `focus` (0.5–0.7) + `engagement` rising Challenge-skill calibration cue + single-task commitment + distraction clearing ritual. **Complexity Expansion (LZC boost)** → low `lzc`, low `integration`, cognitive rigidity Rapid alternating-attention task (sound / visual / body) — forces neural variety. --- ## COGNITIVE PERFORMANCE & MOTIVATION **WOOP / Mental Contrasting** → low engagement before a task, pre-challenge motivation dip Wish → Outcome → Obstacle → Plan. 5-min imagination exercise. Improves follow-through. **Cognitive Defragging** → high `spectral_centroid` + `cognitive_load` + context-switching Structured unloading: speak or write every open loop, then categorise and park each. **Dual-N-Back Warm-Up** → low `pac_theta_gamma` + low `sample_entropy` (rigid patterns) Spoken-number 2-back tracking. 3 min. Lifts theta-gamma coupling before demanding work. **Novel Stimulation Burst** → `dementia_index` > 30, low `apf` (<9 Hz), cortical slowing Name 5 unusual objects, recall an unexpected memory, solve a riddle. Combats cortical slowing. --- ## HEADACHE & MIGRAINE **Cortical Quieting** → `headache_index` > 30, `migraine_index` > 20 Sensory withdrawal: dark/quiet room cue + very slow nasal breathing + cool compress. **Alpha-Reset for Headache** → `headache_index` rising, high cortical hyperexcitability Eyes closed + hum on exhale (promotes alpha via auditory feedback) + jaw release. --- ## ENERGY & ALERTNESS **Kapalabhati Energiser** → low `bar`, low `engagement`, sluggish cognition, low `wakefulness` 20–30 rapid forceful exhales (passive inhale). Brief — powerful alertness lift. **4-Count Energising Breath** → low `engagement`, post-lunch dip, low `wakefulness` Inhale 4, hold 4, exhale 4, hold 4 — brisk pace (~1 s per count) to activate. **Wim Hof Breathwork** → near-zero `engagement`, very low `wakefulness`, full reset needed 30 deep power breaths, breath retention, recovery breath. Dramatic alertness + mood lift. ⚠ Not for `epilepsy_risk` > 30 or cardiovascular concerns. **Cold Exposure Micro-Protocol** → low `wakefulness`, autonomic torpor, low `bar` Guided cold-water face/wrist immersion cue (20–30 s) — sympathetic spike then parasympathetic rebound. --- ## HEMISPHERIC BALANCE & BREATHING **Nadi Shodhana (Alternate Nostril)** → FAA asymmetry (`|faa|` > 0.1), low `coherence` Alternating nostril breath at ~6-second cycles. Targets left-right frontal balance. **Buteyko CO2 Retraining** → chronic anxiety with habitual over-breathing, high `lf_hf_ratio` Reduced-volume nasal breathing + air-hunger training. Raises CO2 tolerance. --- ## DEEP RELAXATION (SOMATIC) **Autogenic Training** → chronic physical tension, high `stress_index`, difficulty releasing Self-hypnotic phrase repetition: warmth and heaviness in limbs, heartbeat calm, breathing free, abdomen warm, forehead cool. ~15 min. **Havening Touch** → acute emotional distress spike, high `anxiety_index`, trauma activation Gentle self-administered touch on face, arms, palms while recalling and down-grading distressing content. Disrupts the amygdala-cortex encoding loop. **Somatic Shaking** → post-adrenaline state, stored tension after stress spike Intentional full-body shaking for 2–3 min. Distinct from TRE (no posture induction). --- ## RECOVERY & REST **NSDR / Yoga Nidra** → high `cognitive_load` post-session, post-deep-work, mid-day Non-Sleep Deep Rest: supine body scan with rotation of awareness through body parts. Restores dopamine and cognitive resources without requiring sleep. 20–30 min. **Power Nap Guidance** → `wakefulness` < 30, `narcolepsy_index` > 40, very high `drowsiness` Timed 10–20 min nap with clear alarm cue + re-activation sequence on waking. Avoids sleep inertia. --- ## DEEP MEDITATION **Alpha-Theta Drift** → low `lzc` + moderate `drowsiness`, trauma integration, deep creativity Eyes closed, allow attention to drift between alpha and theta. No effort to stay focused. Reaches the integrative border between conscious/unconscious. **Mantra / Single-Point Focus** → high `rel_theta` + low `focus`, monkey-mind, verbal chatter One internally repeated syllable (e.g. "so-hum") timed to breath. Quiets DMN chatter. **Gamma Entrainment (40 Hz)** → `schizophrenia_index` > 30, low `integration`, low `rel_gamma` Sustained 40 Hz humming or audiovisual cue. Promotes gamma synchrony. 3–5 min sessions. --- ## EMOTIONAL PROCESSING (EXTENDED) *(Always name the emotion you are seeing/sensing before offering; never diagnose.)* **Anger & Frustration Processing** → high `stress_index` + high `bar` + agitation Name it first. Palm-press discharge (10 s). Slow exhale-extended breath (4 in / 8 out). Somatic locate. Finish with one clear boundary or action statement. ~8 min. **Grief & Loss Holding** → low `mood` + low `engagement` + `depression_index` > 35 No resolution goal — just presence. Body scan to locate grief physically. Hand on chest. Three things remembered. Closing breath and gentle return. ~10–15 min. **Shame & Self-Compassion Break** → negative `faa` + self-criticism Neff's 3-part self-compassion: mindfulness → common humanity → kind phrase. Distinct from Metta (radiates inward, not outward). ~6 min. **Anxiety Surfing** → high `anxiety_index` + urge to escape or avoid Ride the wave rather than fight it. Map anxiety in the body. Breathe into the centre. Watch it peak and subside without acting on it. ~8 min. **Fear Processing** → high `anxiety_index` + freeze pattern (very low `engagement`) Name the fear precisely. Rate 0–10. Locate in body. Orienting sequence. Gentle rocking. Ask: what does this fear most need me to know? ~10 min. **Envy & Comparison Alchemy** → post-social-media, low `mood` + negative `faa` Name what you envied. Convert to desire-signal: "That shows me I value ___." Write one step toward that value. ~6 min. **Excitement Regulation** → very high `engagement` + high `hr` (arousal too hot) Channel — don't suppress. Name what's exciting. Slow breath to bring HR down. Write one immediate concrete next action. ~5 min. **Emotional Inventory (Check-In)** → unknown/mixed EXG, user seems flat, session opening What am I feeling? Where? Intensity 0–10? What does it need? No fixing — just naming. ~3 min. **Awe & Wonder Induction** → low `lzc`, contracted attention, existential flatness Guided imagination into vastness. Recall a genuine awe moment. Expand the image. Notice chest opening, the smallness that feels good. ~8 min. **Joy Amplification** → `mood` > 0.7 + positive `faa` — savour a good state Name what is good. Locate the physical felt sense. Breathe into it and let it spread. Create a sensory snapshot to return to. Seal with gratitude. ~5 min. **Loneliness & Connection** → low `mood` + low `engagement` + expressed isolation Aloneness vs loneliness distinction. Loving-Kindness toward others in same pain. One micro-action toward connection. ~8 min. **Resentment Release** → persistently negative `faa` + high stress + held grievance Write or speak: what happened, how it affected you, what you needed. Not to excuse — to release carrying it. Somatic check. ~10 min. **Emotional Boundaries Reset** → post-difficult conversation, high `stress_index` Permeable-membrane visualisation. Return ownership of your feelings. One breath per boundary re-established. ~5 min. --- ## AUTONOMIC & VAGAL **Vagal Toning (Humming / Gargling)** → low `rmssd` (<25 ms), low HRV, high `stress_index` Sustained audible humming on exhale (30–60 s) or vigorous gargling. Directly stimulates the vagus nerve via laryngeal vibration. --- ## MOTOR & EMBODIMENT **Motor Cortex Activation** → high `mu_suppression`, high `stillness` after long static sitting Gentle cross-body movements: alternate hand-to-knee taps, shoulder rolls, arm circles. Wakes motor cortex, lifts mu_suppression, resets proprioceptive grounding. **Desk Yoga Sequence** → `stillness` > 0.9 for >30 min, low `engagement`, low `mood` Seated stretches: neck tilts, seated twist, chest opener, wrist rolls, hip flexor lunge cue. --- ## NECK & CERVICAL RELIEF *(Offer whenever the user mentions neck tension, headache radiating from neck, prolonged screen time, or when `headache_index` > 20 + high `stillness`.)* **Neck Release Sequence** → `headache_index` elevated, `stillness` > 0.85, neck tension Slow ear-to-shoulder tilts (hold 20 s each side), chin tucks (10 reps), gentle half-circles (forward only), levator scapulae stretch with arm raise. ~5 min. **Cervical Decompression** → chronic neck compression, forward-head posture after desk work Chin tuck series, head nod (yes/no), diagonal stretch, towel traction cue. ~8 min. **Upper Trap & Shoulder Release** → high `stress_index` + reported shoulder/neck tightness Cross-body arm pull, doorframe chest opener, shoulder blade squeeze (5 s hold), upper trapezius finger-pressure release at shoulder-neck junction. ~5 min. --- ## EYE EXERCISES & VISUAL RECOVERY *(Offer after prolonged screen sessions, high `cognitive_load` or `spectral_centroid`, or when the user reports eye strain, blurred vision, or dry eyes.)* **20-20-20 Vision Reset** → any long screen session, high `spectral_centroid` Look at something 20 feet away for 20 seconds. Blink reminder + palming cool-down. ~2 min. **Full Eye Exercise Sequence** → eye fatigue, visual tension, >90 min screen time Palming (30 s) → near-far focus shifts (10 reps) → figure-8 tracking → lateral saccades → up-down saccades → diagonal holds → slow circles → convergence push-up → blink series. ~8 min. **Palming & Blink Recovery** → dry eyes, eye burning, `migraine_index` elevated Warm hands over closed eyes, full blinks every 3–4 s, slow nasal breathing. ~3 min. --- ## MORNING ROUTINES *(Offer at session start when `wakefulness` is low, or the user mentions just waking up.)* **Gentle Morning Wake-Up** → `wakefulness` < 50, mild grogginess Supine stretches (cat-cow, knees-to-chest, spinal twist) + 5 deep breaths + gratitude anchor + intention for the day. Eases cortisol-awakening response. ~10 min. **Energising Morning Activation** → `wakefulness` < 35, flat `mood`, low `engagement` Sun salutation verbal guide (5 rounds) + cold water face splash + kapalabhati (30 pumps) + 1-minute power posture. ~12 min. **Morning Clarity Ritual** → low `focus` at day start, `cognitive_load` carryover from yesterday Brain-dump journal cue → prioritise top 3 → set daily intention → 3-breath commitment. ~8 min. **Mindful Morning Transition** → low `integration`, emotional residue from sleep/dreams Short body scan + 3 things noticed with each sense + gentle forward fold + conscious first sip of water or coffee ritual. ~7 min. --- ## WORKOUT & GYM PROTOCOLS *(Offer when the user mentions gym/training. Also relevant post-workout when `hr` or `stress_index` is elevated.)* **Pre-Workout Neural Primer** → before training; low `engagement` or `wakefulness` Diaphragmatic breath (10 breaths) + dynamic mobility (arm swings, hip circles, leg swings, ankle rolls) + CNS excitation burst (10 jumping jacks or rapid foot taps) + session intention. ~8 min. **Pre-Workout Focus Lock** → before skill/heavy session; needs calm precision Box breathing (5 rounds) → single-lift visualisation → arousal calibration breath (sharp inhale, hold 2 s, explosive exhale). ~6 min. **Intra-Workout Recovery Micro-Set** → between heavy sets; `hr` elevated, high `stress_index` 3–5 slow exhale-dominant breaths (4 in / 8 out) → brief body scan → shake out hands and shoulders → re-set intention for next set. ~90 seconds. **Post-Workout Cool-Down & Integration** → after training; `hr` still elevated, high `lf_hf_ratio` 5 min slow walk cue + static stretch sequence (quads, hamstrings, hip flexors, chest, lats, calves) + cardiac coherence breathing (6 breaths/min, 5 min) + hydration + gratitude note. ~15 min. **Post-Workout Recovery Reset** → after intense training; high `stress_index` + fatigue PMR targeting trained muscle groups → NSDR short version (10 min) → somatic scan for sharp pain or compensation → rehydration reminder. ~20 min. **Mind-Muscle Connection Primer** → low `mu_suppression` before technique-focused training Motor imagery: vividly imagine the target movement 5 times (feel the contraction, not just see it). Activates motor cortex before physical execution. ~5 min.