The job asks a lot of you. Pressure, responsibility, adrenaline, constant decisions in high-stakes moments.
Over time, that changes how your body and mind operate. It’s not weakness, it’s biology. Your system learns to stay switched “on” and switching off starts to feel almost impossible.
Maybe sleep doesn’t come as easily, your patience runs thin, little things start to feel heavier than they should. And even when the shift ends, your body hasn’t got the memo.
Back to Baseline was created to change that.
It’s a free resource designed specifically for first responders to help you come down from high alert, regulate your system in real time and build capacity beyond the job so you’re not just surviving it, but actually living your life outside of it.
Just like you train your body to respond under pressure, your nervous system needs training to recover from it. This is that training.
4 Guided Meditations:
Each meditation is built for a moment you’re likely to face. From walking in the door after a shift to lying awake when your body’s still stuck on high alert.
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→ After a Shift: Support your body to release built-up stress and step out of “on duty” mode so you can reconnect with yourself, your family and your life outside the job.
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→ When Feeling High Stress: Bring your body back into safety and control when everything feels like too much. Whether that’s during a callout or after a tough situation.
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→ Resetting Back To Baseline: Help your system return to a regulated state after long stretches of hyper vigilance so you can feel grounded, balanced and back in control.
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→ Preparing For Restful Sleep: Finally switch off, slow your thoughts and get deep, restorative rest so you wake up with more energy and capacity for the day ahead.​
2 Short Lessons:
These short, practical trainings connect the dots between the job and its impact and show you how to work with your body instead of against it.
→ Mindfulness for First Responders: Learn what mindfulness actually is and how it helps build focus, patience and emotional steadiness in high-pressure environments without adding more to your plate.
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→ Nervous System Regulation in High-Stress Roles: Understand how years of stress and adrenaline affect your system and why things like poor sleep, irritability or coping behaviours show up. Plus simple tools to shift your state so you feel calmer, clearer and more in control.
You spend your days showing up for everyone else.
But you deserve support too.
This isn’t about changing who you are. It’s about strengthening the system that carries you through the hardest moments of your job and your life. Because the truth is, you can’t pour from an empty tank. And you don’t have to run on empty to do this work well.
This toolkit gives you the tools to reset, regulate and keep showing up for the job and for your life.
Start building capacity beyond the job.
Download the free meditations and lessons and start training your nervous system today.