Nike – The Victorious Flame

Practice: Cold Shower + Victory Stance

Step into a cold shower for 30 – 60 seconds. Consciously slow your breath down, inhaling and exhaling through your nostrils. When you have steadied your breath, raise your arms into a strong “V” shape — the universal pose of victory. Feel the surge of adrenaline transmute into fire, focus, and fierce aliveness.

This practice activates the sympathetic nervous system through cold exposure, then reins it in with conscious breath and posture — transforming stress into strength. It’s a warrior’s reset, a reminder that intensity can be a portal to purpose when met with intention.

Athena – The Wise Strategist

Practice: Box Breathing + Mental Clarity Journaling

Use a 4-4-4-4 breath pattern (inhale-hold-exhale-hold).

Then sit with your journal and pen: “What is within my control right now?” This clears mental overload and shifts you into responsive action. Quiet the static so that you can hear your inner wisdom. 

This practice soothes the nervous system by offering both structure and agency — two things the overwhelmed mind craves. It helps dissolve mental static and guides your awareness back to what is grounded, possible, and your unpolluted truth. It is a pause that empowers. A breath that becomes a bridge to inner wisdom.

Atalanta – The Wild Warrior

Practice: Rucking or Weighted Walking Meditation

Strap on a ruck, backpack or weighted vest and take a walk in nature. Feel your feet connect to the earth with every step. Use rhythm and physical exertion to discharge stress and return to your strength.

Personal Nervous System Tip! I loving feeling the hip strap firmly hugging my hips. There are multiple reasons behind this, but one of them is Deep Pressure Stimulation (DPS). The hip strap mimics the feeling of a weighted blanket or a firm hug, activating the parasympathetic nervous system. 

This practice blends movement with grounding and gives your nervous system the structured input it craves when emotions feel heavy or chaotic. It reconnects you to your strength through the body, not the mind — one step, one breath, one loaded stride at a time.

Artemis – The Wild Huntress

Practice: Fast Hiking + Exhale Focus

Move briskly outdoors. As you walk, match your breath to your pace. Exhale longer than you inhale to down-regulate while staying connected to your instincts and primal self.

A brisk hike might look like a run, depending how you’re feeling — but the goal is to keep your breathing through your nostils. If you’re feeling like you need to process through fast movement, do intervals: run until you start mouth-breathing, and then switch to walking until you can pick up the pace with nostril breathing again. 

This practice helps metabolize stress through movement while anchoring your breath as a regulator. It lets you move fast without getting scattered, and lets your body process emotions without bypassing them. It’s both a clearing and a reclaiming — returning to the wild intelligence of your primal animal self, breath by breath, stride by stride.

Iris – The Rainbow Bridge

Practice: Color Visualization + Sound Toning

Close your eyes and imagine a swirling rainbow in your chest. Let each breath bring color through your system. Add toning (“ahhh,” “eeee,” “vooooooh”) to vibrate lightness into your being.

This practice engages multiple senses — visual, auditory, and vibrational — to create a rich parasympathetic reset. The color visualization nourishes your nervous system with vibrant imagery while sound toning releases stuck energy and fosters resonance within your body. Together, they help shift you from overwhelm into spaciousness, from contraction into expansion.

Aphrodite – The Sensual Muse

Practice: Breast Massage or Yoni Egg 

Slowly massage your breasts or heart space with intention. Breathe in through your nose and sigh audibly out the mouth. Focus on pleasure as medicine. Stay present with sensation.

If you’re taking the yoni egg route, take some time to insert. To awaken your pelvic floor, draw the muscles inward as if gently halting the flow of a stream. Once your yoni egg is nestled inside, pulse your pelvic power: hold the squeeze for a slow, steady count of ten, then soften and release for another ten. Like all strength, it builds with time – let your body lead, and grow into your rhythm. As with the breast massage, focus on pleasure as the practice. 

Chakrubs is the OG when it comes to crystal pleasure tools — find your energetically matched yoni egg or pleasure wand here. And Foria Wellness has a delightfully decadent massage oil!

This practice invites your nervous system into a space of safety, softness, and sovereignty. Touch and breath combined activate parasympathetic calming, while pelvic floor engagement cultivates embodied strength and presence. Pleasure becomes a language of healing — rather than sexual performance — a radical reclaiming of your body’s wisdom and delight for no one but yourself.

Hera – The Sovereign Queen

Practice: The Unbinding Breath

Lie down or sit comfortably, hands resting gently over your lower ribs or heart. Inhale slowly through your nose, letting your breath expand your sides and back – the places that often brace and armor when you feel betrayed or unseen.

As you exhale through your mouth, whisper or think: “I release what is not mine to hold. I reclaim my peace.”

On each exhale, imagine unhooking invisible cords tied to old hurts, false loyalty, or emotional labor that was never yours to carry. Let your body soften with every breath.

This practice helps re-regulate after relational stress by calming the vagus nerve and giving your body permission to ungrip. It honors Hera not just as queen and partner, but as a woman sovereign unto herself.

Demeter – The Devoted Caretaker

Practice: Kneeling to the Earth

Find a soft patch of ground – a rug, a garden, a forest floor. Kneel down and place both palms on the earth or floor beneath you. Let your head bow gently forward in reverence, not as submission, but as sacred return.

Inhale through your nose and exhale slowly, audibly through your mouth. Feel your grief, your devotion, your longing melt into something greater than you. Say softly: “Even in loss, I belong. Even in the dark, life returns.”

This practice supports co-regulation with the earth — especially grounding for Demeter types who are navigating separation, transition, or the burnout of overgiving. It mirrors her descent and return, the cycle of mourning and renewal.

Gaia – The Earth Mother

Practice: Barefoot Grounding + Humming

Find a natural place where the earth is exposed – soft moss, rich soil, grass warmed by the sun. Step out of your shoes and let your bare feet sink in. Wiggle your toes. Feel the textures, the temperature, the tug of gravity pulling you gently downward.

Close your eyes and begin to hum — a low, steady vibration in your throat and chest. It doesn’t need to be a tune. Just a sound. Let it ripple through your bones like a lullaby from inside.

As you hum, imagine roots extending from your feet deep into the ground. The earth hums back in silence. You are held. You are here.

Whisper or breathe these words: “I belong to the body of the world. I soften into support.”

This practice stimulates the vagus nerve through vocalization and deep sensory input (temperature, texture, vibration), offering profound parasympathetic regulation. It brings your awareness out of the spiraling mind and into the slow, steady wisdom of the body and the earth.

Hestia – The Sacred Flame

Practice: Candle Gazing + Belly Breathing

Sit comfortably before a single candle flame in a quiet space. Soften your gaze and watch the flicker dance — steady yet alive, like your own inner hearth.

Begin deep belly breaths: inhale for 4 counts, hold for 2, and exhale slowly for 6. Let your belly rise and fall gently, syncing with the rhythmic pulse of the flame.

With each exhale, imagine your worries melting away into the warm glow. Whisper softly or internally: “I am the keeper of my calm. My flame burns steady and true.”

Allow yourself to rest here — present, grounded, held by the sacred fire within.

This practice cultivates parasympathetic calm by combining focused visual attention with breath regulation. The flickering flame acts as a meditative anchor, steadying the mind, while belly breathing soothes the nervous system. It invites you to embody Hestia’s eternal gift: a sanctuary of peace and presence that you carry within.

Persephone – The Mystic Maiden

Practice: Gentle Rocking + Eyes Closed Sway

Find a comfortable seat or stand with soft knees. Close your eyes and allow your body to begin a gentle, intuitive rocking side to side — like a quiet lullaby from within. There’s no need to control the movement; simply follow the subtle rhythm that arises.

As you sway, tune into the shifting currents of your inner world — the place where light meets shadow, the threshold of becoming. Breathe softly, letting your breath and motion blend.

Whisper or breathe this intention: “I move through change with grace. I hold the mystery and trust the turning.”

This practice offers a nervous system reset by engaging vestibular movement, a powerful regulator that soothes overwhelm and softens resistance. It holds space for the transitions Persephone embodies — the dance between descent and return, loss and rebirth.

Hecate – The Shadow Guide

Practice: Darkroom Meditation + Low-Frequency Sound

Sit quietly in a dimly lit or fully dark room. Play deep drumming, singing bowls, or sustained low tones — sounds that vibrate slowly and richly through the space around you.

Close your eyes and allow your body to sink into the stillness of the void. Feel the pulse of mystery reverberate in your bones. Let the shadows cradle your primal fears, not to erase them, but to hold them gently.

Whisper or breathe: “I walk the path between worlds. I carry the light in the dark.”

This practice invites your nervous system into deep parasympathetic activation through sensory modulation — the soothing resonance of sound combined with the comforting containment of darkness. It cultivates trust in the unknown, offering a sacred container for shadow work without overwhelm. It’s a ritual of courage, presence, and transformation.

Sophrosyne – The Balanced One

Practice: Tactical Breathing + Stillness

Find a quiet seat. Close your eyes and begin to breathe with intention — inhale gently for 5 counts, then exhale for 5 counts. Let the breath steady and lengthen, like the ebb and flow of a calm tide.

Bring your awareness down through your spine, feel the roots of your feet grounding into the earth, and let your breath be the bridge between body and mind.

Sit in this stillness, this space of centered grace, as you unify your inner extremes — the wild and the wise, the fierce and the soft.

Whisper or breathe: “I am whole. I am balanced. I move with steady grace.”

This practice nurtures nervous system coherence by synchronizing breath and attention, creating a harmonious rhythm that calms reactivity and strengthens presence. It invites you into the timeless dance of Sophrosyne — where restraint and flow meet, and inner peace becomes your natural state.