Home Audio Files
Structured Neurologic Support at Home
These audio programs are designed to support nervous system regulation and coherence between visits. Each file serves a specific purpose and should be used only as directed. These files will help maintain your system in the A1 phase I discussed in your last email. The files are grouped as Standard, Walking, and Running files. The Standard Files are used as a basic nervous system down shift which should be done daily. I have created three different Standard Files and you should choose one to listen to everyday. The Walking Files are a longer more complex neurologic downshift which is best paired with gentle activity. I suggest that you use these files as an addition to listening to a Standard File everyday. Think of the Standard Files to be useful down shifting simple day to day overload patterns while the Walking Files help with chronic long term overload patterns. When used regularly with my care these files help build a calm and focused state in your daily life.
I also Have Accessory Files after the Standard and Walking Files. Accessory Files are a completely different form of audio homecare. These files are not designed to directly down shift the nervous system. These files are designed for a specific purpose, such as safely building cardiovascular health via rhythmic jogging or easing the nervous system into your day in the morning. This list will continue to grow as patient needs demand.
How to Use Standard Audio Files
For best results, listen while lying comfortably in a quiet room without distractions. The goal is to allow your nervous system to process the frequencies without competing sensory input. Listen to one of these files everyday.
Before you begin:
• Use stereo headphones (both ears).
• Turn off any noise-cancelling or spatial audio features.
• Keep the volume at a comfortable, moderate level — never loud or stimulating.
• Silence notifications before you begin.
• Do not multitask while listening.
Remain still and relaxed during playback. You do not need to concentrate on the sound — simply allow your body to settle.
If you are unsure which file is appropriate for your current phase, contact the office before beginning.
1) Midday Calm
This file is designed to gently downshift your nervous system during the middle of the day.
Use this file if you feel:
• Mentally overstimulated
• Slightly anxious or tense
• Fatigued but wired
• Having difficulty focusing
This file gradually descends from higher frequencies into balanced 10 Hz timing. It supports A1 stability and helps prevent drift into A2 overload.
Best time: Midday or early afternoon.
2) Midday Meditation
This structured frequency progression moves down, up, and back down again before stabilizing. It is useful when:
• You need a deeper mental reset
• You feel stuck in repetitive thought patterns
• You want a more immersive regulation session
This file is excellent on high-stress days or when you need stronger recalibration.
Best time: Midday, not immediately before sleep.
3) Bedtime Calm
This file is designed to gently settle the nervous system before sleep.
Use when:
• You have difficulty falling asleep
• Your mind feels active at bedtime
• You feel physically tired but mentally alert
This file gradually slows your system toward lower resting rhythms and supports the transition into A0.
Best time: 30–60 minutes before bed.
Bedtime Calm Supplemental File for Sleep Interruption
This file is for use if you wake during the night and cannot fall back asleep.
When you wake:
• Do not check the time repeatedly.
• Keep lights dim.
• Put on headphones and start the file.
• Remain still and relaxed.
If you fall asleep during playback, that is perfectly fine.
Do not use this file during the day.
Return from Interrupted Sleep
How to Use Walking Audio files
The Walking files are designed to guide your nervous system through a structured frequency descent while your body is in gentle motion.
Walking while listening allows the brain and body to integrate the frequency changes in a natural physiologic way.
Listen to one of these files as an addition to listening to one Standard file.
For best results:
• Walk outdoors in a calm environment (park, trail, quiet neighborhood).
• Keep the volume low enough that you can hear your surroundings.
• Maintain a relaxed pace.
• Avoid busy streets or highly stimulating environments.
These files are excellent for stress reduction, past trauma healing, and preventing A2 accumulation.
1) 30 Minute Walk
Short structured descent from higher frequencies toward regulation.
Ideal for moderate stress days.
2) 45 Minute Walk
Longer progression for deeper reset.
Useful during high workload, emotional strain, and recycling emotional trauma triggers.
How to Use Running Files
Running Files – Purpose & Use
Running files are not used for calming A2 overloads like the Standard and Walking Files. The Running Files are designed to regulate excessive autonomic sympathetic activity during aerobic exercise, which can raise A2 overload. The purpose of these files is to push the system while maintaining stability in the A1 range. Each track begins with a brief structured frequency descent to reduce cortical overactivation (low A2/High A1), then transitions into a stable maintenance band aligned with natural stride rhythm. Subtle amplitude modulation during the maintenance phase supports cadence stability and helps the body settle into a smooth, efficient flow. The key to all cardiovascular exercise is to build endurance within the A1 phase, people who have injuries push their cardiovascular fitness in the A2 range.
These files are intended to help you flow with the run, instead of forcing the run. By reducing excessive sympathetic drive, they decrease A2 overload that can occur when cardiovascular exercise is pushed too aggressively. The goal is to support performance while encouraging the nervous system to remain regulated, calm and coordinated rather than overstimulated or overexcited. Most runners experience this overload phenomena during the first 10 minutes of running when the system is overload dominated (excessively sympathetic), during this it is hard to coordinate breathing and heart rate. These files will aid the system move into cardiovascular exercise smoothly.
How to Use
- Use during steady-state running (not maximal sprint intervals).
- Begin playback at the start of your warm-up, start slow paced and add as the system allows it.
- Keep the volume low, you should clearly hear your surroundings.
- Do not increase volume for stronger effect; louder does not improve results.
- Allow the sound to remain in the background rather than focusing on it.
- If you feel overstimulated, reduce volume or discontinue the session.
These files are built to support cardiovascular training while maintaining nervous system stability, promoting efficient effort, improved rhythm, and smoother post-run recovery.
1) 30 Minute Slow Paced Run
Designed for: 10–11 minute mile pace (aerobic base training)
This file is built for steady, relaxed running. It helps regulate excessive sympathetic activation while supporting smooth stride rhythm and breath coordination.
What to Expect
Phase 1 – Downshift (Warm-Up Regulation)
A brief frequency descent reduces excess cortical tension and prepares the nervous system for efficient effort. Start your run on a flat terrain.
Phase 2 – Rhythm Stabilization (Maintenance Band)
A stable 12 Hz maintenance band supports aerobic efficiency. Subtle cadence modulation encourages natural stride flow without forcing turnover. You will naturally pick up your pace.
Phase 3 – Controlled Cooldown
A gentle descent toward 10 Hz reduces post-run sympathetic drive and supports smoother recovery.
2) 30 Minute Tempo Run
Designed for: 8–9 minute mile pace (moderate intensity / threshold effort)
This file supports higher-intensity aerobic work while preventing excessive sympathetic overdrive.
What to Expect
Phase 1 – Activation Downshift
The initial descent stabilizes the nervous system before workload increases. Start your run on a flat terrain.
Phase 2 – Performance Band
A 15 Hz maintenance band promotes alertness and drive. Subtle 3 Hz amplitude modulation aligns with stride cadence (~180 steps per minute) to support turnover and rhythm. You will naturally pick up your pace.
Phase 3 – Controlled Release
A gradual descent reduces overstimulation and improves post-effort recovery.
3) 45 Minute Slow Paced Run
Designed for: 10–11 minute mile pace (longer aerobic sessions)
This extended version deepens rhythmic entrainment while maintaining autonomic regulation over a longer effort.
What to Expect
Phase 1 – Progressive Regulation
Gradual descent reduces overactivation and helps you settle into sustainable effort. Start your run on a flat terrain.
Phase 2 – Extended Flow State
A longer 12 Hz maintenance period supports steady pacing and reduced cardiovascular overstrain. Cadence modulation helps maintain consistency without mental effort. You will naturally pick up your pace.
Phase 3 – Parasympathetic Re-entry
A longer cooldown glide supports post-run nervous system balance and reduces A-load accumulation.
4) 45 Minute Fast Paced Run
Designed for: 8–9 minute mile pace (sustained tempo efforts)
This extended tempo file supports prolonged moderate intensity while preventing sympathetic overload.
What to Expect
Phase 1 – Regulation Before Load
Stabilizes cortical activation before sustained effort. Start your run on a flat terrain.
Phase 2 – Sustained Cadence Support
15 Hz performance band enhances focus and pacing. Cadence-aligned modulation supports efficient stride rhythm without forced effort. You will naturally pick up your pace.
Phase 3 – Recovery Glide
Gradual frequency descent reduces cardiovascular overactivation and supports smoother post-run nervous system settling.
How to Use Morning Wake Up File
Purpose
The Early Morning file is designed to gently transition the nervous system from sleep physiology into stable, regulated wakefulness.
Rather than forcing activation, it supports a controlled shift from parasympathetic dominance into balanced cortical engagement. The goal is clarity without overstimulation.
This file helps:
- Reduce sleep inertia, that feeling of non-restful sleep
- Prevent morning sympathetic spikes
- Improve mental clarity
- Stabilize autonomic tone before the day begins
- Decrease early-morning anxiety or cortisol surges
When to Use
- Immediately upon waking
- During morning meditation or light stretching
- Before checking phone/email
- Before morning exercise
- On days with anticipated stress
- During travel or time-zone shifts
- May be combined with your morning coffee ritual
How to Use
- Listen seated upright or standing (not lying down if fully waking)
- Use speakers or bilateral headphones
- Keep volume moderate, comfortable, not immersive
- 1 session daily is typical
- Can be followed by your morning Walking File
Safety Notes
- Use all files at a comfortable listening volume.
- These files are for registered patients use only.
- Running Files are for patients who have been medically cleared to run.
- Do not use while driving or operating machinery.
- Stop use if symptoms worsen or unusual reactions occur.
- Contact the office if you have questions.