The Reset Guide: A Self-Care Kit to Work with Your Cycle
Created by the team at Incora—moms, founders, and women who know the quiet strength of showing up every day. We made this guide as a gift: a way to return some of that care back to you.
Support your nervous system, nourish your body, and sync your soundscape to your flow. Let’s begin.
🛁 Nervous System Reset Soak
Because slowing down isn’t indulgent—it’s intelligence.
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Set the tone (low light = low cortisol)
- Dim the lights or light a candle
- Play a soft, steady playlist (Luteal: Golden Hour In)
- Bonus: use a red or amber night-light (blue light disrupts melatonin)
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Add magnesium to your bath
- 1–2 cups Epsom salt (magnesium sulfate)
- A few drops of lavender or chamomile essential oil (optional, but powerful)
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Heat it just right
- Aim for 100–102 °F / 37–39 °C
- Too hot = stress on the system
- Just right = parasympathetic activation (rest + digest)
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Try 4-7-8 breathing
- Inhale 4 seconds • Hold 7 • Exhale 8
- Repeat for 3–5 rounds
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After-bath grounding
- Pat dry and moisturize with intention
- Sip warm chamomile or lemon-balm tea
- Skip screens for at least 20 min to preserve your calm
🎧 Cycle-Synced Playlists
Support your mood, hormones, and energy with music that matches your phase.
| Cycle Phase | Theme | Vibe | Playlist |
|---|---|---|---|
| Follicular | Rise & Radiate | Fresh start, rising energy | 🎧 Spotify |
| Ovulatory | Glow Mode | Peak energy, vibrant vibes | 🎧 Spotify |
| Luteal | Golden Hour In | Turning inward, mellowing out | 🎧 Spotify |
| Menstrual | Low & Lovely | Soft, slow, deeply restorative | 🎧 Spotify |
🥗 Hormone-Balancing Nourish Bowl
Warm, grounding, and packed with fiber, healthy fats, and minerals your hormones love.
Ingredients
- 1 cup cooked quinoa
- 1 large handful leafy greens (arugula, kale, or mix)
- 1 sweet potato, sliced into half-moons
- 1 head cauliflower, chopped
- 1 can chickpeas, drained
- ⅛ cup raw pumpkin seeds
- ⅛ cup crushed nuts of choice
- 1 avocado, sliced
- Seasonings: sea salt, black pepper, garlic powder, smoked paprika, Italian herbs, nutritional yeast
Tahini Sauce
- ¼ cup tahini
- 2 Tbsp maple syrup
- 1 tsp miso paste
- Juice of 1 lemon
- 1 Tbsp sesame oil
- ½ tsp garlic powder
- Salt to taste
- ⅓ cup warm water to thin
Method
- Preheat oven to 400 °F (200 °C).
- Toss chickpeas, sweet potato, and cauliflower with olive oil + seasonings. Roast 35–45 min.
- Cook quinoa per package directions.
- Blend tahini-sauce ingredients until creamy.
- Assemble bowl, drizzle sauce, enjoy immediately.
