ANCOR in 5 Minutes Quick Reference Cheat Sheet

ANCOR IN 5 MINUTES

Ultra-Quick Reference Guide

Keep this handy - print it, save to phone, or memorize it

THE ABSOLUTE BASICS

ANCOR = 5 things that calm internal meltdowns:

A - Breathe slowly

N - Reduce stimulation

C - Ground your body

O - Move something heavy

R - Rest & fuel properly

BREATHING (TWO PATTERNS)

Pattern 1: Simple 4-6 Breathing

Use when: Exercising, acute crisis, can't think too hard

Breathe IN: 4-6 seconds

Breathe OUT: 4-6 seconds

Repeat

Simple, no counting, just slow and steady

Pattern 2: 4-7-8 Breathing

Use when: Calmer, before sleep, can handle more structure

Breathe IN: 4 seconds

HOLD: 7 seconds

Breathe OUT: 8 seconds

Repeat 3-5 times

Deeper calming, better for relaxation than crisis

GROUNDING (TWO METHODS)

Method 1: Body Sway (Best if standing)

Rock gently side-to-side

Slow, like grass in breeze

Breathe: 4 in, 6 out

30-60 seconds

Method 2: Hand Press (Best in car/sitting)

Press fingertips into opposite palm

Hold 1-2 sec, switch hands

Rhythmic, steady

Breathe: 4 in, 6 out

1-2 minutes

Both work the same - use what fits your situation

QUICK CRISIS INTERVENTION (5-10 MIN)

When you feel pressure/burning building:

BREATHE - Use 4-6 pattern, 1-2 min

DIM LIGHTS - Turn away or close eyes

GROUND - Pick what fits:

Body sway (if standing)

Hand press (if sitting/car)

Wall push or carry heavy thing

INTERRUPT - Pick ONE if available:

Sip lemonade → say "Tart" → 4-6 breath → drop shoulders/jaw

Warm water on hands/face

BREATHE AGAIN - 1-2 min

Done. You interrupted it.

DAILY PRACTICE (15-20 MIN)

3-5 times per week:

Breathe - 2 min (4-6 or 4-7-8)

Dim lights, reduce noise

Weight shift - 1 min, slow side-to-side

Heavy work - 10-15 min:

Wall pushes OR

Bodyweight squats OR

Carry heavy things OR

Gym lifting if you have it

Slow tempo, feel it working

Warm shower/bath - If possible

Breathe - 3 min, rest quietly

Result: Less meltdowns over time

THE "GOOD SORENESS" EFFECT

24-48 hours after heavy work:

Muscles will be sore (not injury, just worked)

This is HELPFUL

The soreness provides clear body sensation

Helps reduce internal burning/pressure

Target: 4-6/10 soreness (noticeable but not limiting)

Too sore (7-10): Reduce intensity next time

Not sore: Increase load or slow down tempo

WHAT TO EAT

No universal rules - find YOUR foods:

Test foods, notice:

Calm or agitated after?

Steady energy or crash?

Comfortable digestion or distress?

Keep what stabilizes, remove what destabilizes.

Common pattern (example):

Protein at every meal

Consistent timing

Avoid foods that cause pressure/burning

Repeat same meals (reduces decisions)

HYDRATION TIMING

Day: Drink normally

Evening (6 PM): Start reducing

Bedtime: Only 2-4 oz max for supplements

Why: Reduces nighttime bathroom trips, better sleep

WHEN LIFE HAPPENS - SLIDE EVERYTHING

Planned for 4 PM but it's now 6 PM?

Don't skip - just slide:

Take pre-workout stuff now

Do workout 30 min later

Everything else follows

Relative timing matters more than clock time

REST DAYS

Don't train heavy every day:

3-5 sessions per week

1-2 rest days (light movement okay)

Sleep 7-9 hours

Let soreness develop and fade

Recovery is when it works, not just the workout

WARNING SIGNS - STOP IF:

❌ Sharp pain (not muscle soreness)

❌ Chest pain

❌ Severe dizziness

❌ Can't breathe normally

❌ Something feels wrong

This is regulation, not punishment

THE THREE QUESTIONS

Before anything:

Can I breathe slowly? → Start there

Can I reduce stimulation? → Do that

Can I do something physical? → Do what you can

Something is always better than nothing

MINIMUM EFFECTIVE DOSE

Absolute minimum that helps:

2 min slow breathing

Reduce light/sound

30 seconds wall pushing

Repeat when needed

That's it. That's the floor.

Everything else builds on that.

CONSISTENCY BEATS PERFECTION

Better:

Simple version 4x/week

Miss a day, just continue

Modify when needed

Sustainable long-term

Worse:

Perfect version 1x/week

All-or-nothing thinking

Rigid schedule

Burnout and quit

Show up, do what you can, keep going

WEEK 1-2 EXPECTATIONS

Learning the movements

Finding your baseline

More soreness initially (that's normal)

Maybe not dramatic changes yet

Be patient - this builds over time

WEEK 4-8 EXPECTATIONS

Meltdowns less frequent

Internal pressure easier to manage

Recovery faster when dysregulated

Therapeutic soreness feels helpful

New baseline stability

This is when you'll really notice

THE CORE PRINCIPLE

Your nervous system calms when it receives:

Strong signals (heavy proprioception)

Clear signals (purposeful soreness)

Predictable signals (consistent practice)

Trusted signals (you created them)

That's what overrides internal chaos

BONUS: THE TART/LEMONADE TRICK

3-Step Rapid Reset (3-5 seconds total):

Sip lemonade → Say "Tart" (one word)

One breath: In 4, Out 6

Body drop: Release shoulders, jaw, tongue

Why it works:

Involuntary vagal nerve activation

Pattern interrupt for anxiety loops

Becomes conditioned → automatic

Make it stronger:

Add 2-3g glycine to lemonade (if using supplements)

Use as daily ritual (builds conditioning)

Keep pre-made for emergencies

Over time: Just the taste triggers calm (conditioned response)

✓ This is a SYSTEM, not separate tricks

✓ All five pillars work together

✓ Acute intervention + daily practice + baseline maintenance

✓ Adapt to YOUR body

✓ Track patterns

✓ Be patient with yourself

You're not broken. You're learning to work WITH your nervous system.

QUESTIONS?

"Which breathing when?"

→ 4-6 during exercise/crisis, 4-7-8 when relaxed

"Do I need a gym?"

→ No - wall pushes and carrying things work

"Do I need supplements?"

→ No - they're optional enhancers

"How long until it works?"

→ Some immediate effect, full benefit 4-8 weeks

"What if I miss days?"

→ Just pick back up, slide timing if needed

NEXT STEPS

1. Try the crisis intervention next time you feel escalation

2. Schedule 3x this week for 15-min practice

3. Read full guides when you have time

4. Track your patterns

5. Adjust based on what you learn

FULL GUIDES AVAILABLE AT:

[YOUR WEBSITE]

Emergency Card

Daily Practice Guide

Proprioceptive Loading Guide

Physiological Fueling Guide

Safety Guide

And more

Print this page. Keep it accessible. Use it.

The ANCOR Method - Created by Seth A. Horn (2025)

Free to use with attribution (CC BY-NC-SA 4.0)