Welcome. This edition is about what genuinely moves the needle: calming the nervous system and building liveable longevity habits.
Inside, you’ll find:
- Nervous-system first — the quiet lever behind calmer, higher-performing teams (plus a one-page manager checklist).
- Longevity, but liveable — the 20% of habits that create 80% of results.
- Tools we rate — simple, effective picks from Healf and Celler8.
Skim the highlights or dive in where you need a reset today.
Part 1 – Nervous-System First: the calm base of performance
If workplace wellbeing isn’t landing, the answer is rarely “more.” It’s regulation – designing the day so bodies feel safe and minds can settle.
Four small shifts that work this month
- 5-minute meeting reset
Two rounds of 4-4-6 breathing (inhale 4, hold 4, exhale 6).
One sentence per person: “Here’s my focus for the next block.”
Phones face down; one-tab rule. - Focus blocks + real breaks
90 minutes deep work → 10–15 minutes actual break (stand up, daylight, water).
Batch pings. Use simple statuses: Focus / Available / Away. - Light, sound, space
Morning daylight within 60 minutes of waking.
Soft soundscape for solo work; a quiet zone for calls.
A little greenery or a shared “calm corner.” - Close the loop
Finish with a “done list” (3 wins, 1 priority for tomorrow).
Team sign-off norm for evenings.
Weekly retro: what helped calm, what added noise?
Download: One-page manager checklist → Bright Souls — Nervous-System-First Team Reset
Want this facilitated for your team? Reply RESET to book a 60–90 minute Bright Souls session (breathwork + sound + practical protocols).
If you’re looking for something as simple as a 5 min reset, we have a guide on our Instagram:
Part 2 – Longevity, but Make It Liveable
Longevity is everywhere; and overwhelming. Skip the theatre. Keep the habits that compound.
The Bright Souls 5 (your liveable baseline)
- Daylight: 10–15 mins in the morning; a short outdoor loop at lunch.
- Protein: ~25–40g per main meal (tune to you).
- Strength: 2 sessions/week (push, pull, hinge, squat, carry).
- Sleep: consistent window (7–9 hrs); 60-minute wind-down.
- Connection: one meaningful social moment each week.
Micro-swaps that add up
- Calendar a 30-min strength slot before the day fills.
- Replace the late-night scroll with a 10-minute slow walk.
- Add a palm-size lean protein to lunches; keep water + electrolytes on your desk.
- Protect a weekly “offline hour” (breath/body/note – no screens).
We run a Team Longevity Lab (education + habit sprint + accountability).
Reply LONGEVITY for the 4-week plan and dates.
Health note: this is educational, not medical advice. If you’re on medication or have a condition, check with a clinician.
Part 3 – Tools We Rate
We only recommend what passes our “practical, evidence-led, we’d-use-this” filter.
From Healf:
- Magnesium glycinate: supports sleep quality and a calmer nervous system.
- High-EPA/DHA omega-3: everyday brain and mood support.
- Creatine monohydrate: strength, cognition, steady energy.
- Low-sugar electrolytes: helpful for focus blocks and post-breathwork.
Use our community Healf link for 10% off your purchases: https://www.healf.com/BRIGHT80302
From Celler8 (red light, simplified)
- Celler8 panel or mini: 10 minutes, 20–30 cm away, 5–6 days/week.
Evenings for wind-down/sleep support; gentle morning use for a calm lift.
Use our community Healf link for 5% off your purchases: www.celler8.com/BRIGHTSOULS
Affiliate note: If you purchase via our links, we may earn a small commission at no extra cost to you. We only share products we genuinely rate.
Work with Bright Souls
- Book a 20-minute discovery call (teams & partnerships)
- Download the one-pager: Nervous-System-First Team Reset – LINK HERE
- Quick reply keywords: RESET (team session) • LONGEVITY (4-week plan) • TOOLS (personalised picks)
See you next edition – calmer, clearer and a touch more deliberate.
