Calm Cards

• 45 evidence-based practices on 4x6 inch cards
• Five categories of practices: Body, Awareness, Emotions, Connection, and Reflection
• 6.5x4.5x1.5 inch soft-touch box—beautiful, portable, and durable
• Folded information guide with 5 core principles and a glossary of terms
• Exclusive discount on the Stateshift app for audio-guided regulation techniques
• Heavy-duty, matte paper with a gorgeous shifting gradient design
• Developed in partnership with emotional resilience expert Jonny Miller
• 50% off Stateshift, Jonny's voice-guided nervous system regulation app
• 3 free months of Reflection.app Premium, Holstee's powerful journaling app featuring guides and AI-enhancements to help you flourish

It's Grounded in Somatic Science
Calm Cards make the science of nervous system regulation simple and practical. Created with nervous system expert Jonny Miller, each card distills evidence-based techniques—like breathwork, somatic experiencing, and mindfulness—that have been scientifically shown to activate the parasympathetic nervous system, reduce cortisol levels, and interrupt fight-flight-freeze responses. Drawing on Jonny’s extensive research and work with high-performers, these practices have been refined to address the real-world challenges of modern stress and overwhelm, offering easy steps you can use anytime.

Holistic, Whole-Person Approach
You’re more than just a mind or a body, and Calm Cards reflect that. Instead of offering a one-size-fits-all solution, this deck gives you five unique ways to reset: through movement, mindful awareness, emotional processing, connection with others, and thoughtful reflection. By mixing and matching these approaches, you activate different pathways to calm, making it easier to find what works for you—no matter what life throws your way.

Embodied Practice for Real Results
Calm Cards don’t just talk about calm—they help you feel it, right in your body. The somatic practices in this deck work by tuning into your body’s signals, helping you break the cycle of stress at its source. Research shows that when you work with your body, not just your thoughts, you unlock a deeper level of regulation—especially when your mind is too busy to help.

Personalized and Trauma-Informed
Everyone’s nervous system is different, shaped by your experiences and your story. That’s why Calm Cards invite you to experiment and discover what feels best for you. There’s no pressure to “get it right”—just gentle guidance to help you become the expert on your own well-being. This personalized, compassionate approach is what makes these cards a supportive companion, not a strict program.

Practical Tools for Everyday Life
Calm Cards are designed for real moments—the tough ones, the busy ones, the ones when you need support right now. Just pull a card and try a practice, wherever you are. Because the best time to regulate your nervous system is when you need it most, these cards are always ready to help you reset and build new habits, one small step at a time.

🧠 Choose Your Entry Point

• Match Your State: Pick cards based on what you need right now—Body or Awareness cards for immediate stress, Emotion cards for processing feelings, Connection cards for relationship moments, and Reflection cards for integrating insights.
• Follow Your Energy: Opt for quick, casual practices when time is tight, or dive into deeper ones when you have space.
• Target Patterns: Focus on cards that address your recurring challenges—like thought loops, tension, emotional avoidance, or connection difficulties.

👐 Explore Different Ways to Practice

• Solo: Start your day by drawing a card to set your intention, or reach for one whenever you notice stress or need a reset.
• With Others: Share the experience with a friend, partner, or therapist. Take turns picking cards and reflect together to build insight and co-regulation.

🌟 Where Calm Cards Fit In

• At Work: Start meetings with a grounding practice, keep cards on your desk for quick resets, or use before presentations and tough conversations.
• At Home: Try Connection cards with family, use Body or Emotion cards during conflict, or create rituals around favorite cards.
• Self-Care: Add cards to your morning or evening routine, pair with journaling, or build combinations that target your unique needs.

🌱 Make Calm a Habit

• Start Small: Just 5 minutes a day is enough—consistency counts.
• Set Visual Reminders: Place cards where you’ll see them—on your mirror, computer, or dashboard.
• Notice What Works: Track which practices make the biggest difference and build your own toolkit.
• Layer Practices: As you get comfortable, combine cards for custom sequences that suit your nervous system.
• Celebrate Progress: Notice even the small shifts—like catching stress sooner or recovering more quickly.

💡 Take It Further

• Be Proactive: Use cards before stressful situations to prime your system for resilience.
• Shape Your Space: Adjust your environment—lighting, sound, textures—to support regulation.
• Practice Together: Bring Calm Cards to teams, families, or groups to foster shared awareness and co-regulation.
• Notice Growth: Watch how your relationship to different practices evolves over time.
• Mix and Match: Combine Calm Cards with journaling, movement, creative work, or therapy for even deeper impact.