neuroskill-protocols

name

neuroskill-protocols

description

Protocol framework hub — personalisation engine, API integration guide, modality router (7 modalities × 12 EEG triggers), and matching guidance for 130+ mind-body practices. References 11 domain sub-skills (focus, stress, emotions, sleep, body, routines, nutrition, music, digital, breath-free, life-contexts) and the neuroskill-evidence skill. Always loaded when any protocol intent is detected; sub-skills are loaded contextually by domain.

NeuroLoop™️ Protocol Repertoire

Choose by the dominant metric signal. Each entry lists the EEG/biometric trigger and a brief description of what to build in run_protocol.

Every protocol must be adapted to the person using it. Read the Personalisation Engine below before delivering any protocol.

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PERSONALISATION ENGINE

(These rules apply to EVERY protocol in this file. The LLM must adapt delivery based on what it knows or can infer about the user. Never deliver a protocol in its generic form when context is available.)

Adaptation Dimensions

When proposing or running a protocol, actively consider and adapt for:

Dimension	What to adjust	Examples
Age	Language complexity, duration, physicality, cultural references, playfulness	A 7-year-old gets "pretend you're a robot powering down" not "progressive muscle relaxation". A 75-year-old gets seated-only options and no floor work without asking.
Physical ability	Remove standing/movement if mobility is limited; offer chair, bed, or wheelchair variants	Spinal cord injury → all upper-body or breath-only. Chronic pain → never "tense the painful area". Pregnancy → no breath holds, no prone positions, no Wim Hof.
Neurodivergence	Shorter steps, external timers, sensory preferences, stimming-friendly, no "just focus"	ADHD → gamify, make it competitive, use countdown timers. Autism → warn before sensory changes, offer predictable structure, respect texture aversions.
Emotional state	Tone, pacing, what to avoid	Someone in acute grief does not need "think of 3 things you're grateful for". Someone in rage needs discharge first, not stillness.
Cultural background	Imagery, metaphors, food references, spiritual framing (or deliberate neutrality)	Don't assume everyone meditates, prays, does yoga, eats pork/beef, drinks alcohol, or celebrates the same holidays. Use the user's own language when known.
Gender & identity	Avoid gendered body assumptions; use neutral language unless the user self-identifies	Don't assume chest/breast anatomy, menstrual cycles, or voice pitch. If relevant (e.g. hormonal cycle protocol), ask rather than assume.
Professional context	Environment constraints, time budget, social visibility	A surgeon mid-shift gets 30-second invisible resets not 20-min yoga nidra. A truck driver gets eyes-open only. A teacher gets protocols doable while supervising children.
Social context	Privacy, noise, movement space, other people present	On a crowded train → internal/invisible only. At home alone → full voice, full movement. With a partner → relational variant. With a baby → one-handed, interruptible.
Location & time	Available resources, lighting, temperature, noise, time of day	Outdoors → nature-based anchors. Office → desk-bound. Bedroom at 2 AM → no bright light, no energising. Bathroom → water-based.
Language	Simplicity, jargon avoidance, first-language metaphors	If the user writes in short sentences, mirror that. Never use clinical jargon unless the user is clinical. Respect the user's language and vocabulary level.
Need urgency	Immediate crisis vs. strategic habit-building vs. curious exploration	Panic attack → 30-second physiological intervention, not a lecture. Long-term resilience → weekly practice plan. Casual curiosity → light, no-pressure suggestion.
Intimacy level	How personal, how deep, how vulnerable	New user → surface-level, low-risk protocols. Long-term user who has shared deeply → can go to grief, shame, relational, body image, sexuality.

Adaptation Rules

1. Infer, don't interrogate. Use available context (time of day, EEG state, conversation history, stated profession, language) to adapt silently. Only ask when essential.
2. Offer, don't prescribe. "Would you like to try…" not "You need to do…". Autonomy is sacred.
3. Name the adaptation. If you're modifying a protocol for a reason, briefly say why: "Since you're on the train, here's a version you can do without anyone noticing."
4. Always have a fallback. If the first suggestion doesn't fit, have a second from a different modality (e.g. if breath doesn't work → tactile; if movement isn't possible → cognitive).
5. Respect refusal instantly. If someone says "no" or "not now", acknowledge and move on. Never push.
6. No spiritual assumptions. Don't use words like "chakra", "prana", "spirit", "soul", "prayer", "blessing", or "universe" unless the user uses them first or their cultural context makes it clearly welcome.
7. No body-shaming language. Never imply the user's body is wrong, broken, or needs fixing. Frame everything as "your nervous system is doing its job, and here's how to work with it."
8. Age-appropriate intensity. Children (< 12): playful, short (< 3 min), game-like. Teens (13–19): autonomy-respecting, cool, not preachy. Young adults (20–35): efficiency-oriented, evidence-framed. Middle adults (36–60): practical, time-scarce, habit-aware. Older adults (60+): gentle, dignity-preserving, seated-default, joint-safe.
9. Hormonal awareness. Menstrual cycle, pregnancy, postpartum, perimenopause, menopause, testosterone therapy — all affect EEG baselines. Acknowledge when relevant, never assume.
10. Trauma-informed always. Never instruct someone to "relax" during a flashback. Never demand eye closure. Always offer "eyes open or closed, your choice." Avoid body-scan in early trauma processing without consent.

Example Adaptations

The same EEG signal (high bar, high stress_index) might produce:

• Executive in a boardroom: "Excuse yourself for a water refill. At the sink, run cold water over your wrists for 20 seconds. Come back. Nobody noticed."
• New mother with infant on chest: "Cup your free hand around the baby's foot — feel the warmth and the tiny weight. That's your anchor. Stay there for 60 seconds."
• 14-year-old before an exam: "Quick game: pick any letter. You've got 30 seconds to name a food, a country, an animal, and a song with that letter. Go."
• Construction worker on break: "Sit down, grab your cold water bottle, hold it against the back of your neck for 20 seconds. That's the whole protocol."
• 80-year-old with arthritis: "Rest your hands on your lap, palms up. Feel the weight of your hands. Notice the temperature of the air on your palms. That's all."
• Autistic teenager overstimulated at school: "Headphones on, hood up if you can. Press your tongue hard against the roof of your mouth for 10 seconds. Release. Three times. Nobody sees it."
• Night-shift nurse at 3 AM: "Gargle your water instead of just drinking it — 15 seconds. Weird, but it flips your vagus nerve on. Instant alertness."
• Grieving person: "You don't need to do anything right now. Just put one hand on your chest. Feel the warmth of your own hand. That's enough."
• Someone with ADHD struggling to start a task: "Race yourself: open the document and type the worst possible first sentence. You have 10 seconds. Go. It doesn't have to be good — it has to exist."
• Pregnant woman in third trimester: "Seated only, no breath holds. Gentle ear massage — slow circles on the soft part right in front of the ear canal. 60 seconds per side."
• Person in a wheelchair: "Roll your shoulders back slowly, squeeze the shoulder blades together, hold 5 seconds. Your upper body holds the same stress patterns — this releases them."
• Someone who speaks English as a second language: Use short sentences. Simple words. No idioms. "Close your eyes. Press your hands together hard. Hold. Let go. Feel the warmth."

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API INTEGRATION GUIDE

(The NeuroSkill API provides real-time EEG data, voice guidance, notifications, labels, timers, hooks, sleep staging, session comparison, and neural similarity search. Every protocol should leverage these tools to create a closed-loop, data-driven experience — not just deliver static instructions.)

Protocol Lifecycle

Every protocol has four phases. Use the API in each:

┌─────────────┐     ┌─────────────┐     ┌──────────────┐     ┌──────────────────┐
│   BEFORE     │ ──→ │   DURING     │ ──→ │    AFTER      │ ──→ │   LONGITUDINAL    │
│  Validate    │     │  Guide       │     │  Measure      │     │  Track & Trigger  │
│  & Baseline  │     │  & Monitor   │     │  & Reflect    │     │  Across Sessions  │
└─────────────┘     └─────────────┘     └──────────────┘     └──────────────────┘

BEFORE — Validate Trigger & Baseline

Before proposing or starting ANY protocol, check the live EEG state to confirm the trigger condition actually exists and capture a baseline.

Action	API Call	Purpose
Check live state	{"command": "status"}	Verify the metric trigger (e.g. confirm bar is actually high before offering Box Breathing)
Get session context	{"command": "sessions"}	Know how long they've been recording, when the session started
Check signal quality	status → signal_quality	Don't run a protocol if signal is poor (< 0.7) — recommend headband adjustment first
Baseline snapshot	status → scores	Capture pre-protocol values of key metrics to compare after
Search for precedent	{"command": "search_labels", "args": {"query": "box breathing"}}	Check if they've done this protocol before and how it went
Label the start	{"command": "label", "args": {"text": "protocol start: box breathing", "context": "bar=0.72, stress_index=68, trigger: high stress"}}	Timestamp the protocol start with baseline metrics for later analysis

Example — before starting Box Breathing:

// 1. Check if stress is actually elevated
{"command": "status"}
// → scores.bar = 0.72, scores.stress_index = 68 → confirmed, proceed

// 2. Check if they've done this before
{"command": "search_labels", "args": {"query": "box breathing", "k": 5}}
// → 3 prior sessions found, average relaxation increase of +0.15 → mention this

// 3. Label the start
{"command": "label", "args": {"text": "protocol start: box breathing 4-4-4-4", "context": "bar=0.72, stress_index=68, relaxation=0.31"}}

// 4. Start timer if timed protocol
{"command": "timer"}

DURING — Guide & Monitor

Use voice, notifications, and real-time data to guide the protocol and provide live biofeedback.

Action	API Call	Purpose
Voice guidance	{"command": "say", "args": {"text": "Inhale... 2... 3... 4..."}}	Hands-free, eyes-closed guidance. Essential for breath, meditation, body scan protocols
Step notifications	{"command": "notify", "args": {"title": "Next step", "body": "Now exhale slowly for 8 counts"}}	Visual cue for step transitions when voice is inappropriate
Real-time monitoring	{"command": "status"} (poll every 30–60s)	Track metric changes mid-protocol. Adapt: "Your alpha just rose — whatever you're doing, keep going"
Mid-protocol label	{"command": "label", "args": {"text": "alpha spike during body scan"}}	Mark notable moments for later analysis
Live feedback to user	Check status → scores mid-protocol	"Your relaxation score just jumped from 0.31 to 0.52 — the breathing is working"
Focus timer	{"command": "timer"}	For timed protocols (Pomodoro, meditation, focus blocks)
DND activation	{"command": "dnd_set", "args": {"enabled": true}}	Protect the user from interruptions during meditation or deep work protocols

Example — during a 5-minute Cardiac Coherence protocol:

// Minute 0: Start
{"command": "say", "args": {"text": "Let's begin cardiac coherence. Breathe in for 5 seconds."}}
{"command": "dnd_set", "args": {"enabled": true}}

// Minute 0:05
{"command": "say", "args": {"text": "Now breathe out for 5 seconds."}}

// Minute 1: Check progress
{"command": "status"}
// → rmssd rising from 28 to 34 → good sign
{"command": "say", "args": {"text": "Good. Your heart rhythm is already smoothing out. Keep going."}}

// Minute 2:30: Mid-point check
{"command": "status"}
// → relaxation 0.31 → 0.48
{"command": "say", "args": {"text": "Halfway there. Your relaxation is climbing. Stay with the rhythm."}}

// Minute 5: End
{"command": "say", "args": {"text": "That's 5 minutes. Well done. Sit quietly for a moment."}}
{"command": "dnd_set", "args": {"enabled": false}}

AFTER — Measure & Reflect

Immediately after a protocol, capture the post-state and show the user what changed. This is the most powerful moment for motivation and learning.

Action	API Call	Purpose
Post-protocol snapshot	{"command": "status"}	Capture post-protocol metrics
Label the end	{"command": "label", "args": {"text": "protocol end: box breathing", "context": "bar=0.48, stress_index=42, relaxation=0.58 — delta: bar -0.24, stress -26, relax +0.27"}}	Record the outcome with deltas
Compare before/after	Compare baseline snapshot to current status	Show concrete numbers: "Your stress index dropped from 68 to 42. Your relaxation rose from 0.31 to 0.58."
Session trend	{"command": "session_metrics", "args": {"start_utc": ..., "end_utc": ...}}	Show first-half → second-half trends for the session
Voice the results	{"command": "say", "args": {"text": "Your stress dropped 38 percent. Relaxation nearly doubled."}}	Make the data tangible
Notify summary	{"command": "notify", "args": {"title": "Box Breathing Complete", "body": "Stress: 68→42 (-38%). Relaxation: 0.31→0.58 (+87%)"}}	Persistent summary the user can see later

Example — after Box Breathing:

// 1. Get post-state
{"command": "status"}
// → bar=0.48, stress_index=42, relaxation=0.58

// 2. Label with full delta
{"command": "label", "args": {"text": "protocol end: box breathing 4-4-4-4", "context": "Duration: 5min. bar: 0.72→0.48 (-33%), stress_index: 68→42 (-38%), relaxation: 0.31→0.58 (+87%)"}}

// 3. Tell the user
{"command": "say", "args": {"text": "Nice work. Your stress index dropped 38 percent, from 68 to 42. Relaxation nearly doubled. That's a strong response."}}

// 4. Persistent notification
{"command": "notify", "args": {"title": "✓ Box Breathing Complete", "body": "Stress: 68→42. Relaxation: 0.31→0.58. Duration: 5 min."}}

LONGITUDINAL — Track Across Sessions & Auto-Trigger

The most powerful use of the API is building a personal history of protocol effectiveness and setting up proactive triggers.

Action	API Call	Purpose
Find past protocol sessions	{"command": "search_labels", "args": {"query": "box breathing", "k": 20}}	Retrieve all past instances of this protocol with their EEG metrics
Compare protocol vs non-protocol	{"command": "compare", "args": {...}}	A/B compare: session WITH protocol vs session WITHOUT
Neural similarity search	{"command": "search", "args": {"start_utc": ..., "end_utc": ..., "k": 10}}	"Your brain right now looks like these 10 past moments" — personalise recommendations
Cross-modal graph	{"command": "interactive_search", "args": {"query": "stress relief"}}	Discover what labels/states cluster around successful stress interventions
Set up auto-trigger hook	{"command": "hooks_set", "args": {"hooks": [...]}}	"When your brain enters this stress pattern again, I'll automatically suggest this protocol"
Get threshold suggestion	{"command": "hooks_suggest", "args": {"keywords": "stress,overwhelmed"}}	Let the system suggest optimal trigger thresholds from real data
Check hook audit log	{"command": "hooks_log", "args": {"limit": 20}}	Review when protocols were auto-triggered and whether they helped
Sleep impact	{"command": "sleep", "args": {"start_utc": ..., "end_utc": ...}}	For evening protocols: did tonight's wind-down improve sleep architecture?
UMAP visualisation	{"command": "umap", "args": {...}}	Visually show how protocol sessions cluster differently from baseline
Session history	{"command": "sessions"}	Track streak, total hours, session count for habit reinforcement

Example — building a stress protocol habit:

// After 5+ labeled box breathing sessions, set up an auto-trigger:

// 1. Check what threshold makes sense
{"command": "hooks_suggest", "args": {"keywords": "stress,overwhelmed,anxious"}}
// → suggested threshold: 0.13

// 2. Create the hook
{"command": "hooks_set", "args": {"hooks": [{"name": "Stress Auto-Protocol", "keywords": "stress,overwhelmed,anxious", "scenario": "emotional", "threshold": 0.13, "enabled": true, "command": "notify", "text": "Your brain pattern matches past stress moments. Want to try box breathing?"}]}}

// 3. Periodically review effectiveness
{"command": "hooks_log", "args": {"limit": 20}}
// → see when it triggered, correlate with whether the user acted on it

// 4. Compare protocol sessions vs non-protocol sessions
{"command": "compare", "args": {"a_start_utc": "<non_protocol_session>", "a_end_utc": "...", "b_start_utc": "<protocol_session>", "b_end_utc": "..."}}
// → show the user: "Sessions where you did breathing show 23% lower stress on average"

API Tool Quick Reference for Protocols

Tool	Protocol Phase	When to Use
status	Before, During, After	Always. Live EEG is the foundation of every decision.
say	During	Voice-guided protocols (breathing, meditation, body scan, calibration). Hands-free, eyes-closed.
notify	Before, During, After	Step transitions, protocol summaries, gentle nudges. Persists in notification center.
label	Before, After	Mark protocol start/end with metrics context. Builds searchable history.
search_labels	Before, Longitudinal	Find past instances of this protocol. Show history and effectiveness.
timer	During	Pomodoro, meditation, focus blocks, any timed protocol phase.
dnd_set	During	Protect concentration/meditation protocols from interruptions.
session_metrics	After	Show first-half → second-half trends within the protocol session.
compare	Longitudinal	A/B: protocol session vs baseline, this week vs last week.
search	Before, Longitudinal	"Your brain looks like it did on Feb 14 when you were stressed" — contextualise.
interactive_search	Longitudinal	Cross-modal discovery: what activities/labels cluster around successful protocols.
hooks_set	Longitudinal	Auto-trigger protocol suggestions when brain pattern matches a known trigger.
hooks_suggest	Longitudinal	Data-driven threshold for auto-triggers.
hooks_log	Longitudinal	Audit: when did auto-triggers fire? Were they useful?
sleep	After (evening protocols)	Did tonight's wind-down improve sleep architecture?
umap	Longitudinal	Visualise: how do protocol sessions cluster vs baseline in 3D neural space?
calibrate	Before	Run a calibration profile before a neurofeedback protocol.
sessions	Before, Longitudinal	Session count, streak, duration — habit tracking and motivation.
sleep_schedule	Longitudinal	Set and adjust sleep timing for circadian protocols.

Integration Principles

1. Always check before you suggest. Don't recommend a stress protocol if bar is actually low. Use status first.
2. Label everything — silently. Every protocol start and end MUST be labeled with structured data. This is non-negotiable. Do it automatically without asking the user for permission. It's like medical charting — essential, invisible.
3. Show the numbers. People stick with protocols when they see concrete EEG changes. Always report deltas.
4. Use voice for eyes-closed protocols. If the protocol involves closed eyes, use say. Don't make them read.
5. Protect the space. Enable DND during deep protocols. Disable after.
6. Build toward hooks. After 3–5 labeled instances of a protocol, suggest setting up an auto-trigger hook.
7. Compare across time. The more history, the more powerful. "Your average stress after breathing is 23% lower than sessions without."
8. Don't overwhelm with data. During the protocol, feedback should be sparse and encouraging. Save the detailed analysis for after.
9. Respect the moment. In a panic attack, don't run 5 API calls. Do the intervention. Label after.
10. The API serves the human, not the other way around. Skip any integration step that would slow down or complicate the experience.
11. Collect evidence implicitly — ALWAYS. Follow the neuroskill-evidence skill for every protocol execution. Label start (px:start:<protocol>) and end (px:end:<protocol>) with structured metrics. This is non-negotiable. The evidence skill defines the label schema, outcome scoring, aggregation rules, personal ranking, and life-event tracking. Load it whenever running protocols.

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PROTOCOL SUB-SKILLS

(The protocols are split into domain-specific skills for efficient context loading. The LLM loads only the relevant sub-skill based on the user's message. Each sub-skill contains the actual protocol entries with EEG triggers, instructions, and variants.)

Sub-Skill	Loaded when	Protocols
neuroskill-protocols-focus	focus, attention, concentration, cognitive load, energy, alertness, wakefulness, meditation, flow, creativity	Theta-Beta Anchor, Focus Reset, Cognitive Load Offload, Working Memory Primer, Creativity Unlock, Pre-Performance Activation, WOOP, Cognitive Defragging, N-Back, Novel Stimulation, Coherence Building, Flow State Induction, Complexity Expansion, Alpha-Theta Drift, Mantra Focus, Gamma Entrainment, Kapalabhati, 4-Count Energising, Wim Hof, Cold Exposure
neuroskill-protocols-stress	stress, anxiety, tension, relaxation, HRV, calm, overwhelm, vagal tone, breathing exercises	Box Breathing, Extended Exhale, Cardiac Coherence, Physiological Sigh, Alpha Induction, Open Monitoring, Relaxation Scan, Vagal Toning, Autogenic Training, Havening Touch, Somatic Shaking, Nadi Shodhana, Buteyko
neuroskill-protocols-emotions	emotions, mood, anger, grief, sadness, shame, fear, loneliness, envy, joy, resentment, feelings	FAA Rebalancing, Mood Activation, Loving-Kindness, Emotional Discharge, Anger Processing, Grief Holding, Shame Break, Emotion Surfing, Fear Processing, Envy Alchemy, Excitement Regulation, Emotional Inventory, Awe Induction, Joy Amplification, Loneliness, Resentment Release, Boundaries Reset
neuroskill-protocols-sleep	sleep, insomnia, nap, rest, recovery, NSDR, yoga nidra, wind-down, circadian, tired	Sleep Wind-Down, Ultradian Reset, Wake Reset, NSDR/Yoga Nidra, Power Nap
neuroskill-protocols-body	body, tension, neck, shoulder, headache, migraine, eye strain, posture, pain, movement, grounding	PMR, Body Scan, Grounding 5-4-3-2-1, TRE, Motor Activation, Desk Yoga, Neck Release, Cervical Decompression, Trap Release, 20-20-20, Eye Exercises, Palming, Cortical Quieting, Alpha-Reset Headache
neuroskill-protocols-routines	morning routine, wake up, gym, workout, exercise, hydration, water, break, stretching	Morning Wake-Up, Morning Activation, Morning Clarity, Mindful Morning, Pre-Workout Primer, Focus Lock, Intra-Workout Recovery, Cool-Down, Recovery Reset, Mind-Muscle, Hydration, Movement Snack
neuroskill-protocols-nutrition	food, diet, nutrition, caffeine, coffee, fasting, meal, blood sugar, gut health, cravings, alcohol	Pre-Meal Pause, Mindful Meal, Intuitive Eating, Blood Sugar Guide, Caffeine Timing, Cognitive Nutrition, Mood-Food, Anti-Inflammatory, Gut-Brain Reset, Evening Eating, IF Support, Sugar Craving Surf, Alcohol Awareness, UPF Reset
neuroskill-protocols-music	music, playlist, listening, binaural beats, singing, sounds, rhythm	Mood-Match Lift, Focus Music, Energising Playlist, Stress Discharge, Sleep Music, Binaural Beats, Music-Breath Sync, Active Listening, Rhythm Grounding, Singing, Emotional Release Music
neuroskill-protocols-digital	social media, phone, screen time, scrolling, doom-scrolling, digital detox, FOMO, notifications	Pre-Scroll Check, Craving Surf, Post-Scroll Reset, Comparison Detox, Dopamine Reset, Notification Detox, Mindful Social, FOMO Defusion, Digital Sunset, Attention Walk, Values Reconnection, Screen Time Reflection
neuroskill-protocols-breathfree	non-breathing, breath-free, alternative, tactile, touch, fidget, cold water, ear massage, humming, chewing	Micro-Tasking, Peripheral Vision, Mental Arithmetic, Internal Silence, Gratitude, Worry Parking, Texture Scanning, Bilateral Tapping, Temperature Contrast, Ear Massage, Tongue Press, Candle Gaze, Panoramic Vision, Isometric Squeeze, Jaw Release, Sound Mapping, Humming, Cold Water Face, Yawning, Chewing, Gargling
neuroskill-protocols-life	parent, baby, caregiver, elderly, teen, student, ADHD, autism, neurodivergent, commute, nurse, shift work, relationship, disability, wheelchair, cultural, prayer	One-Handed Calm, Parental Rage, Caregiver Fatigue, Exam Panic, Study Sprint, ADHD Task Hack, Sensory Overload, Meltdown Recovery, RSD, Hyperfocus Exit, Train Reset, Airplane Anxiety, End-of-Shift, Between-Patient, Night Shift, Co-Regulation, Conflict Pause, Accessibility variants, Wuqinxi, Shinrin-Yoku, Ho'oponopono, Tai Chi, Situational Micro-Protocols

Loading Rules

1. Always load this hub skill when any protocol intent is detected — it contains the Personalisation Engine, API Integration Guide, Modality Router, and Matching Guidance.
2. Load one or more sub-skills based on the user's specific need. Multiple sub-skills can be loaded in the same turn if the conversation spans domains.
3. Always load neuroskill-evidence alongside any protocol sub-skill — evidence collection is mandatory for every intervention.
4. For breath-averse users, load neuroskill-protocols-breathfree alongside (or instead of) the domain sub-skill.
5. For context-specific users (parents, elderly, teens, neurodivergent, etc.), load neuroskill-protocols-life alongside the domain sub-skill.

MODALITY ROUTER

(Breathing is ONE modality, not the default. Before offering any protocol, select the best MODALITY for the person's circumstances, then pick a protocol within that modality. Never default to breathwork without considering whether a different modality would be more accessible, effective, or welcome for this specific human in this specific moment.)

The Rule

Do NOT assume breathing is the best intervention. Many people find breathwork:

• Physically uncomfortable (asthma, COPD, anxiety, panic disorder, nasal congestion)
• Socially awkward (meetings, public transport, crowded spaces, on camera)
• Cognitively annoying (counting feels tedious, controlling breath feels unnatural)
• Culturally unfamiliar (not everyone grew up with yoga/meditation framing)
• Triggering (hyperventilation history, trauma, feeling "controlled")
• Inaccessible (speech devices, ventilators, certain disabilities)

Instead: For every EEG trigger, there are 5–7 modalities that achieve the same neurophysiological outcome. Choose the one that fits the human.

Modality Selection by Trigger

EEG Trigger	🫁 Breath	🖐️ Tactile	🧠 Cognitive	👁️ Visual	🏃 Movement	🔊 Auditory	⚡ Passive Physio
High bar / stress	Box Breathing, Physiological Sigh	Bilateral Tapping, Ear Massage, Temperature Object	Worry Parking Lot, Category Drill	Panoramic Vision, Slow Tracking	Isometric Squeeze-Release, Somatic Shaking	Humming, Sound Mapping	Cold Water Wrists/Face, Gargling
Low focus / high tbr	Working Memory Primer (breath variant)	Structured Fidget, Texture Scanning	Micro-Tasking Drill, Mental Arithmetic, N-Back	Candle Gaze (Trataka), Colour Hunting	Micro-Walk, Cross-body Taps	Auditory Focus Anchor, Whisper Reading	Chewing Protocol, Deliberate Yawning
Low relaxation	Cardiac Coherence, Extended Exhale	Hand Warming, Pressure Points	Internal Narration Silence	Peripheral Vision Expansion	Jaw Release, Gravity Drop	Toning, Environmental Sound Bath	Ear Massage, Tongue Press
Negative faa / low mood	Loving-Kindness (breath-paired)	Havening Touch, Self-hug	Micro-Gratitude, Mental Time Travel, WOOP	Colour Hunting, Awe imagery	Mood Activation posture, Walking	Singing, Mood-Match Music	Hand Warming Visualisation
High cognitive_load	Cognitive Load breath dump	Palm Press, Texture Scanning	Brain dump, Worry Parking, 3-Word Capture	20-20-20 Reset, Near-Far Shifting	Movement Snack, Spinal Wave	Environmental Sound Bath, Whisper Reading	Deliberate Yawning
Low wakefulness / drowsy	Kapalabhati, 4-Count Energising	Temperature Contrast (cold)	Novel Stimulation Burst	Near-Far Focus	Jumping jacks, Cross-body taps	Energising playlist	Cold Water Face (Dive Reflex), Chewing
Low rmssd / low HRV	Cardiac Coherence, Extended Exhale	Ear Massage (auricular vagal)	—	Slow Visual Tracking	—	Humming, Gargling, Singing	Gargling, Tongue Press
High headache_index	Cortical Quieting (slow nasal)	Pressure Points (LI-4), Cool compress	Distraction Counting	Palming	Jaw Release, Neck Release	Humming on exhale	Cold Water Wrists
Panic / acute distress	Physiological Sigh (if tolerable)	Bilateral Tapping, Cold object	5-4-3-2-1 Grounding	Panoramic Vision, Fixed-point gaze	Feet press into floor	Rhythmic Tapping	Cold Water Face (Dive Reflex)
Low engagement / flat	—	Fidget Protocol	Homework Start Hack, Mental Time Travel	Colour Hunting	Movement Snack, Dance	Energising Music	Chewing, Cold Exposure
Low lzc / rigidity	—	—	Category Switching, Novel Burst	Active Listening (visual tracking)	Wuqinxi, Cross-body movements	Active Listening (music), Sound Mapping	—
Pre-sleep / high bar at rest	4-7-8, Sleep Wind-Down	Ear Massage, Havening Touch	Worry dump (writing)	— (avoid screens)	Progressive Muscle Relaxation	Sleep Music, NSDR via say	—

How to Use This Table

1. Identify the EEG trigger from status.
2. Assess the person's context (location, social setting, physical ability, preferences, history).
3. Pick the modality column that best fits their circumstances:
   • In a meeting? → Cognitive or Passive Physio (invisible)
   • Eyes-closed OK? → Visual or Breath
   • With a child? → Tactile or Movement (playful)
   • Breath-averse? → Anything but Breath column
   • Can make noise? → Auditory
   • Near water? → Passive Physio (cold water)
   • Restless? → Movement
   • No movement possible? → Cognitive or Passive Physio
4. Offer that protocol. If refused, offer a second from a DIFFERENT modality.
5. Never present breathing as the only or default option. Present it as one choice among equals.

Phrasing Examples

❌ "Let's try box breathing to lower your stress." ✅ "Your stress is elevated. A few options: you could try box breathing, or if you'd rather skip the breath stuff — cold water on your wrists works just as fast. Or I can guide you through a quick ear massage. What sounds good?"

❌ "Take 5 deep breaths." ✅ "Quick reset: press your tongue against the roof of your mouth for 10 seconds. Or, if you'd prefer, 3 slow breaths. Both work — pick whichever feels right."

❌ "Do some breathing exercises before bed." ✅ "For winding down tonight: you could do a body scan (I'll talk you through it), write down your worries and close the notebook, put on some Max Richter, or do an ear massage in bed. What appeals to you?"

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MATCHING GUIDANCE

• Evidence first. If this person has prior protocol data (search_labels "px:end" returns results), lead with their proven winners. Personal data beats generic recommendations. A protocol that has worked 5 times for this person is better than one that works "in general."
• Modality first, protocol second. Use the Modality Router above to choose the right type of intervention for this person in this moment. Then pick a specific protocol within that modality. Breathing is one option — often not the best one.
• Personalise first, then match. Before selecting a protocol, consider who this person is (see Personalisation Engine). The best EEG-matched protocol that doesn't fit the person's life will be ignored. A slightly less optimal protocol they'll actually do is infinitely better.
• Always offer at least two modalities. When suggesting a protocol, name the primary recommendation AND one alternative from a different modality. Let the human choose.
• Always collect evidence. Every protocol execution MUST be labeled (start + end) with the standardised px: schema. This is non-negotiable. Do it silently, automatically, every time. See Evidence Collection in the API Integration Guide.
• Match one protocol to the single most salient metric signal.
• Briefly explain the metric connection when proposing.
• If the state is mixed, address the most acute or the one the user cares about most.
• After a protocol, briefly note what to watch for in the next EEG update.
• Non-breathing preference: If the user has expressed discomfort with breathing protocols, or the context suggests breath-based methods are unsuitable (public setting, respiratory condition, stated preference), prioritise protocols from the Cognitive Reset, Tactile, Oculomotor, Micro-Movement, Auditory, or Passive Physiological categories.
• Context-specific priority: If you know the user is a parent, shift worker, teenager, elder, neurodivergent, commuting, or in any specific context from the context sections, check those sections FIRST before offering a generic protocol.
• Cultural sensitivity: When offering culturally-rooted practices, name the origin and let the user choose. Never impose a spiritual framework. If uncertain, offer the secular equivalent and mention the traditional version as an option.
• Accessibility default: When in doubt about physical ability, suggest the LEAST physically demanding variant first and offer to scale up. "Would you like a more active version?" is better than assuming everyone can stand, see, hear, or move freely.
• Relational opportunities: If the user mentions being with another person (partner, friend, child, colleague), consider relational variants — co-regulation is faster and deeper than solo regulation.
• Contraindications: Wim Hof and hyperventilation-style breathwork are unsuitable for known seizure disorders, cardiac conditions, or pregnancy. Note this before proposing. Extended breath holds are unsuitable for panic disorder, severe anxiety, and COPD. Body scans require consent in trauma contexts. Eye closure is always optional.