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The Science

Built on protocols backed by clinical research.

flowe runs two protocols under the hood. Both are clinically documented. Neither was invented for an app — they predate it by decades.

Two protocols

Protocol 1

Non-Sleep Deep Rest (NSDR)

Andrew Huberman’s term for a class of guided rest protocols adapted from Yoga Nidra, an ancient practice with documented effects on cortisol, dopamine, and parasympathetic activation. Used by Stanford sleep labs. flowe’s Quick Reset is built directly on this.

Kjaer et al. 2002 · Huberman Lab (Stanford) · Datta & Saletu 2010

Protocol 2

Conversational pattern work

A 30-minute structured conversation that names a recurring looping thought, traces where it first showed up, and rehearses a different response. Built on cognitive restructuring (CBT family) and clinical focused-attention research. flowe’s Deep Reset walks a five-phase structure: Name · Settle · Trace · Reframe · Practice.

Hofmann 2012 (CBT meta-analysis) · Cuijpers 2019 · Spiegel (Stanford, focused-attention research)

How Quick Reset (NSDR) works

Yoga Nidra, named in the 20th century, made into a 7-minute protocol.

Yoga Nidra is a 5,000-year-old practice. Andrew Huberman, the Stanford neuroscientist, started calling a modernized version of it Non-Sleep Deep Rest on his podcast. The protocol is short, eyes-closed, and structured: a body scan, a breathing pattern, and a transition back. Listen-only.

The effect is measurable. Kjaer et al. found dopamine release increased 65% during Yoga Nidra rest in a PET-scan study. Datta & Saletu showed cortisol dropping within a single session. Huberman has spent multiple hours on his podcast explaining why this is one of the few non-pharmacological protocols with real evidence.

flowe’s Quick Reset is the 7-15 minute version. You press play. Eyes closed. Someone walks you through it.

How Deep Reset (pattern work) works

Five phases. ~30 minutes. The thought you can’t stop thinking, rehearsed differently.

The conversational pattern-work protocol breaks into five phases. flowe’s voice walks you through each — you talk back (voice or chat).

01NameSay the looping thought you want to work with, in your own words.
02SettleSlow the nervous system enough to think clearly about the loop.
03TraceWalk back to where the loop first showed up. What does it protect you from?
04ReframeLoosen the grip. The loop is a story your nervous system told to keep you safe — not who you are.
05PracticeRehearse a different response. Concretely, for the next time the loop fires.

The structure draws on cognitive restructuring (Beck, Ellis), clinical focused-attention research (Spiegel, Yapko), and parts-aware reframing (Schwartz IFS, Linehan DBT). The cognitive-restructuring meta-analyses (Hofmann 2012, Cuijpers 2019) show protocols of this family outperform waitlist controls at 8 weeks. flowe runs the protocol; it doesn’t claim to be a substitute for a clinician.

References

The papers behind the protocols.

  • Kjaer et al. (2002) — Increased dopamine tone during meditation-induced change of consciousnessCognitive Brain Research · PET-scan study of Yoga Nidra · ↑ dopamine 65%
  • Datta & Saletu (2010) — Effect of Yoga Nidra on cortisolIndian Journal of Physiology and Pharmacology · single-session cortisol drop
  • Hofmann et al. (2012) — The efficacy of CBT: a review of meta-analysesCognitive Therapy and Research · efficacy across 269 meta-analyses
  • Huberman Lab Podcast — NSDR for relaxation and cognitive functionStanford School of Medicine · ongoing
  • Cuijpers et al. (2019) — Cognitive therapies vs other psychological treatmentsWorld Psychiatry · efficacy comparison

Read enough. Try one.

No card. No account. Feel the protocol the literature is talking about, in 7 minutes.

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