tac20
the 20 day nervous system reset
no alcohol or recreational drugs permitted
TAC-20 is a free police wellness and officer wellness protocol designed specifically for first responders who experience chronic stress, pain, burnout, and nervous system overload.
Unlike many wellness programs that focus on physical fitness and fat loss, TAC-20 focuses on posture/back pain, breathwork, cold exposure, and nervous system regulation — the systems that most directly impact decision-making, mood, and long-term health in law enforcement and emergency services.
Check out your Tac20 Companion Episode!
Listen on Day 2 or 3
Back pain & posture sequence
5 movements. 5 rounds.
This sequence restores strength, mobility, and control to the muscles that support your spine and posture. It targets the areas that take the biggest hit from gear, sitting, and stress. When your body feels stable, your nervous system feels safer. Just 5 movements for 5 rounds.
10 Scapular Squeezes
30 Second Child’s Pose
10 Bird/Dog Balances
10 Cat/Cow Stretches
30 Second Figure 4 Stretch
2. cold exposure
1 minute minimum per day
Brief cold exposure trains your nervous system to tolerate stress without panicking. One minute a day improves resilience, circulation, and recovery while reinforcing control under discomfort. This isn’t about suffering — it’s about teaching your body that stress doesn’t equal danger.
Cold plunge or shower
For Women: Between 49-59 degrees
For Men: Between 30-50 degrees
3. meditation & reflection
5 minute minimum per day
Try these TacMobility meditations or find more on Youtube or Insight Timer App
Five minutes of stillness helps downshift your nervous system and improve emotional regulation. Whether guided, silent, or focused on positive self-talk, this practice builds awareness instead of avoidance. Then, write down what you notice reinforces the mind-body connection most first responders ignore.
5 minutes daily
Guided meditation
Positive self-talK
Silence
4. breathwork duo
2 techniques. 3 rounds.
The physiological sigh rapidly lowers stress by signaling safety to your nervous system. Wim Hof-style hyperventilation increases oxygen delivery and trains control over your stress response. Together, they balance calm and activation — the same balance required on the job.
10 physiological sighs
20 Wim Hof–style hyperventilations
3 rounds of each
5. vitamin d3
5,000 iu’s daily
Vitamin D plays a critical role in mood, immune function, and nervous system health. Consistent supplementation supports energy, mental clarity, and emotional stability. This is a foundational input for addressing depression and anxiety from the inside out.
5,000 IU’s daily