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Simple Practices That Reshape How You Respond to Stress
Explore the four foundations of the Keystone Program: practical, science-backed techniques you can use anywhere, anytime.
The Science Behind the Foundations
At the core of the Keystone Program is the science of resilience, how the body and mind recover from stress and return to balance. The vagus nerve plays an important role in this process, but Keystone goes beyond biology. Through our Foundations-breathwork, tapping, mindfulness, and somatic movement-the program teaches practical coping strategies that work in the moment, helping to lower cortisol levels, calm the nervous system, and restore focus. Over time, these tools don’t just ease stress, they reshape how your body and mind respond to it, building long-term strength on both a physiological and emotional level.
Polyvagal Breathwork
Polyvagal Breathwork is a science-based practice that uses breathing patterns to calm the nervous system and bring the body back into balance. When we feel stressed, anxious, or overwhelmed, our nervous system can shift into survival mode, making us feel anxious and out of control. Breathwork helps us reset, moving from tension to calm in just a short amount of time. This simple yet powerful practice strengthens resilience, improves focus, and can be used anywhere, from classrooms to offices to at home. Polyvagal breathwork is not only an easy way to bring your body back into balance, it is a great coping strategy to use in the moment.
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Mindfulness
Mindfulness is simply the practice of paying attention on purpose (remove on purpose) to the present moment. In today’s fast-paced world, we are often pulled in many directions at once, leaving us distracted, overwhelmed, or emotionally drained. Mindfulness helps us slow down, notice our thoughts and feelings without judgment, and stay grounded. Practicing mindfulness builds clarity, emotional balance, and a greater sense of calm, whether in daily routines, learning environments, or the workplace.
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Whether you're an individual on a self-growth journey, a family facing an emotional trauma at home, or a school or business creating stronger culture, Keystone meets your needs with heart.
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Emotional Freedom Technique (EFT / Tapping)
The Emotional Freedom Technique, often called “EFT” or “tapping,” combines gentle stimulation of acupressure points with mindful focus to reduce stress and emotional intensity. By tapping on specific acupressure points while focusing on a challenge, the body’s stress response begins to quiet, and the brain rewires how it reacts to that stress. EFT is easy to learn, effective for both children and adults, and can be used to manage anxiety, fear, or overwhelming emotions in the moment.
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Somatic Movement
Science has proven that our bodies hold on to stress and emotion. Somatic movement provides a way to release that tension through simple, intentional movements that connect mind and body. When paired with affirmations, positive statements that reinforce self-worth and inner strength, this practice supports both physical and emotional well-being. Somatic movement with affirmations can help reduce anxiety, build confidence, and create lasting habits of self-care.
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