The Protocols
Ten protocols. One for every moment of the day.
Each flowe protocol targets a specific physiological state — waking up, between meetings, before a hard call, the 3am wake-up. Read the mechanism, the citations, and when each one isn’t the right tool. Nothing here was invented for an app; the underlying techniques predate it by decades.
Browse protocols
36 of 36 protocols shown
- Quick Reset8 min
Morning Prime
Start the day
First 30-60 minutes after waking, before screen contact.
Body Wake + Slow Nasal Breath + Sankalpa
- Quick Reset10 min
Focus Prime
Work mode
Right before a 90-minute deep-work block.
Pre-Work Centering + Implementation Intention
- Quick Reset8 min
Switch
Work mode
Between modes — meeting to making, call to writing, parenting to working.
Ready-to-Resume Plan + Rapid Somatosensory Rotation
- Quick Reset12 min
Afternoon Recharge
Work mode
2-4pm postprandial dip; mid-day energy crash.
Short-Form Yoga Nidra (NSDR)
- Quick Reset12 min
Decision Reset
Work mode
After a morning or block of heavy decisions; when you feel saturated and have more to make.
Structured Pause + Motivation Re-Engagement
- Quick Reset8 min
Before the Hard Thing
Hard moments
5-30 minutes before a high-stakes event with a clear horizon.
Slow Breathing + Arousal Reappraisal + Optional Humming
- Quick Reset10 min
After the Hard Thing
Hard moments
Immediately to 30 minutes after a hard event ended; when the replay starts.
Panoramic Vision + Concrete-Experiential Mode
- Quick Reset3 min
Acute Reset
Hard moments
Immediately after bad news, conflict, an acute spike, a hard moment.
Cyclic Physiological Sigh + Arousal Reappraisal
- Quick Reset15 min
Wind Down
End the day
60-90 minutes before bed — you're still working, lights still on, transitioning out of work mode.
Exhale-Biased Breath + Light Body Scan + Detachment Practice
- Quick Reset18 min
Sleep In
End the day
In bed, trying to fall asleep at night, OR re-entering sleep after a 3am wake-up.
Long-form Yoga Nidra Body Scan (relaxation-for-sleep adjunct)
- Quick Reset23 min
Yoga Nidra for Sleep
End the day
When you want a longer sleep-safe Yoga Nidra session for bedtime, a nap, travel rest, or quiet 3am re-entry.
Extended Yoga Nidra for Sleep
- Deep Reset45 min
Stress
Deep Reset (pattern work)
When the same stress pattern keeps showing up across different situations — same overwhelm, same feeling of "not enough hours."
Conversational Pattern Work (Name · Settle · Trace · Reframe · Practice)
- Deep Reset50 min
Anxiety
Deep Reset (pattern work)
When anxiety is patterned rather than situational — same worry loop, same avoidance behavior, repeating across weeks or months.
Conversational Pattern Work (Name · Settle · Trace · Reframe · Practice)
- Deep Reset45 min
People Pleasing
Deep Reset (pattern work)
When you keep saying yes when you mean no, and the pattern is costing you sleep, focus, or relationships.
Conversational Pattern Work (Name · Settle · Trace · Reframe · Practice)
- Deep Reset50 min
Relationships
Deep Reset (pattern work)
When the same conflict or disconnection pattern keeps showing up across different relationships — partner, family, team.
Conversational Pattern Work (Name · Settle · Trace · Reframe · Practice)
- Deep Reset45 min
Confidence
Deep Reset (pattern work)
When the same self-doubt or impostor pattern keeps showing up, regardless of objective evidence to the contrary.
Conversational Pattern Work (Name · Settle · Trace · Reframe · Practice)
- Deep Reset50 min
Fears & Phobias
Deep Reset (pattern work)
When a specific fear (public speaking, flying, performance, conflict) is patterned and predictably avoidant — not a one-off worry.
Conversational Pattern Work (Name · Settle · Trace · Reframe · Practice)
- Deep Reset45 min
Anger
Deep Reset (pattern work)
When the same anger pattern keeps damaging the same kinds of moments — meetings, family arguments, traffic.
Conversational Pattern Work (Name · Settle · Trace · Reframe · Practice)
- Deep Reset45 min
Procrastination
Deep Reset (pattern work)
When procrastination is a pattern, not a circumstance — same kinds of tasks delayed across different jobs, projects, life areas.
Conversational Pattern Work (Name · Settle · Trace · Reframe · Practice)
- Deep Reset50 min
Sleep Patterns
Deep Reset (pattern work)
When sleep difficulty is patterned (same time, same loop) rather than situational. For acute sleep-onset use the Quick Reset Sleep In; for chronic clinical insomnia see a sleep clinician about CBT-I.
Conversational Pattern Work (Name · Settle · Trace · Reframe · Practice)
- Meditation5 min
Morning prime
Start the day
Morning start
Guided focused-attention meditation
- Meditation5 min
Focus breath
Work mode
Open focus block
Guided focused-attention meditation
- Meditation3 min
Cyclic sigh reset
Hard moments
Before a high-pressure event
Guided focused-attention meditation
- Meditation5 min
Post-meeting settle
Work mode
After back-to-back meetings
Guided focused-attention meditation
- Meditation8 min
Evening wind-down
End the day
High meeting load
Guided focused-attention meditation
- Meditation10 min
Sleep body scan
End the day
Short sleep last night
Guided focused-attention meditation
- Meditation20 min
Guided reduced breathing
End the day
Breath awareness practice
Guided focused-attention meditation
- Activity5 min
Five-minute outdoor walk
Work mode
After meetings
Timed microbreak with optional outdoor context
- Activity5 min
Sunlight break
Start the day
Morning or early afternoon
Timed microbreak with optional outdoor context
- Activity4 min
Desk mobility reset
Work mode
No outdoor window
Timed microbreak with self-reported completion
- Activity2 min
Hydration reset
Work mode
Very packed calendar
Timed microbreak with self-reported completion
- Activity3 min
One-line journal
End the day
Mental clutter
Timed microbreak with self-reported completion
- Activity2 min
Eye-distance reset
Work mode
Long screen block
Timed microbreak with self-reported completion
- Activity5 min
Post-meeting decompression walk
Hard moments
After back-to-back meetings
Timed microbreak with optional outdoor context
- Activity8 min
Gentle evening walk
End the day
Low recovery
Timed microbreak with optional outdoor context
- Activity5 min
Draw what you feel
Hard moments
Overthinking or mental clutter
Timed microbreak with self-reported completion
Entries marked evidence-reviewed have been independently cross-checked against primary sources. The others reflect protocol authorship in progress and are being audited one at a time. Information here is not medical advice; flowe is not a clinical product. If you have a diagnosed condition listed under contraindications, talk to your clinician.