Shora
Guides

What actually works, and how confident we are.

Comparisons and answers about the practices we build with. Each one says what the research supports and where it thins out, because the alternative is another page saying "science-backed" and stopping there.

Looking for the practices themselves? Browse the 20 techniques, or the guided sessions that sequence two or three of them together.

5-4-3-2-1 grounding, and why it fails when you need it
The most-shared panic technique on the internet, given in the wrong order. Bring the body down first, then ground.
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Box breathing vs 4-7-8: they do opposite jobs
One keeps you sharp, one makes you sleepy. Picking wrong is why breathing exercises sometimes seem to do nothing.
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Does cyclic sighing actually work?
A Stanford trial says yes, and it is still one trial. What it measured, and where a careful reader should hold back.
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Your mind will not stop, and telling it to is making it worse
Clear your mind is the instruction that backfires. What to give attention instead, and which practice fits which kind of night.
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NSDR vs a nap: the honest comparison
NSDR avoids nap grogginess. What it does not have is a study comparing it to a nap, whatever the internet says.
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