Resource Library

Private client access — Performance Laws

This page holds the protocols, recommendations, and guided practices that support your work with me between sessions. Everything here is selected for a reason — nothing is included for volume. Use what applies to your current phase; ignore the rest until it’s relevant.

For anything specific to your own data — DNA/microbiome protocols, dashboard readings, session notes — that lives in your HPI and Baseline apps, not here. This page is the shared library, common to every client.

Alex Recommends

Curated tools, products, and references, organised by the Four Levers.

Architecture, depth, and circadian rhythm.

Sleep

Sleep Onset (Latency) Support

Sleep Latency [link needed] — targeted formula for falling asleep faster
Pulsetto Device https://pulsetto.sjv.io/kOZZ1v — vagus nerve stimulation device for pre-sleep down-regulation

Sleep Awakening (Staying Asleep) Support

Bedtime tonic — 1 tsp MCT oil + 1–2 tbsp collagen + 1 tsp raw honey, taken at bedtime
Mute http://rhinomedshop.com/ — nasal breathing aid, use before bed · code ALAWS for 10%
Mouth Tape https://rb.gy/kl8oj
Vagus Nerve Stimulation — singing, gargling, or gagging to activate the vagal reflex

Deep Sleep Support

Blue Light Blocking Glasses https://www.blockbluelight.com.au/?aff=231 — code PL2022 for 10%
Earthing Mat https://www.earthingoz.com.au/?ref=ywy3ody
Magnesium Breakthrough https://bit.ly/45vTZjV

REM Sleep Support

Blue Light Blocking Glasses https://www.blockbluelight.com.au/?aff=231 — code PL2022 for 10%
REM Sleep Stack #1 Theanine Serene – https://au.iherb.com/pr/now-foods-l-theanine-120-veg-capsules/54096?rcode=HMH393
REM Sleep Stack #2 [link needed] — Lion’s Mane tincture — choose Stack #1 or Stack #2, not both

General Sleep Hygiene

Essential Oils https://essentialoilwizardry.com
Peace Lily or Dracaena — $30
Red Light Bulb https://www.blockbluelight.com.au/?aff=231 — code PL2022 for 10%
Magnesium https://au.iherb.com/pr/doctor-s-best-high-absorption-magnesium-lysinate-glycinate-chelated-albion-traacs-240-tablets-100-mg-per-tablet/16567?rcode=HMH393 — Magnesium Glycinate
Sleep Mask https://www.blockbluelight.com.au/?aff=231
Non-Toxic Memory Foam Pillow https://quokkabeds.com.au
Solfeggio Music for Excellent Sleep — available on any streaming service
9-Minute Balance the Brain Yoga Set https://drive.google.com/file/d/19B1nHPet5bzRcU-YIZZ2IZTfvxSr0CH5/view?usp=drive_link
Air Purification https://bionicair.com.au/leads/?affiliate=1422408000050831001

Reference — common sleep-support compounds: Magnesium, Lion’s Mane, L-Theanine, Melatonin, 5-HTP, GABA, Glycine, Raw Honey. Discussed in session as relevant to your specific protocol.

Nutrition

Energetics, hydration, and metabolic intelligence.

Fatty15 https://fatty15.com/SFTJMGPX — C15:0 fatty acid supplement, cellular health support
Global Healing — Liver Cleanse https://globalhealing.com/?oid=26&affid=3629140
OneSkin https://www.oneskin.co/?referral_code=e4Rn37rgfEYlBZBmb — topical longevity/skin health
Armra Colostrum https://www.talkable.com/x/YU7Ilg — gut and immune support
Analemma https://analemma-water.com/#a_aid=6932da4bda4c1 — structured/coherent water
L-Theanine https://au.iherb.com/pr/now-foods-l-theanine-120-veg-capsules/54096?rcode=HMH393
Magnesium Threonate https://au.iherb.com/pr/now-foods-magtein-90-veg-capsules/57577?rcode=HMH393

Recovery

Nervous system regulation, HRV, and breath.

Cold & Hot Therapy

Red Light Therapy panel https://www.blockbluelight.com.au/?aff=231 — code PL2022 for 10% at Blockbluelight
Infrared Sauna https://sunstreamsaunas.convertri.com/alexandra-laws
Ice Bath

Nasal Breathing

Mouth Tape https://rb.gy/kl8oj
Mute http://rhinomedshop.com/ — code ALAWS for 10% — opens the nose
Myotape http://rhinomedshop.com/ — nasal dilator

Mindset

Clarity, focus, and pattern recognition.

Breath Work

Alternating Nostril Breathe https://drive.google.com/file/d/1Gt9MWOT125AOjWcSrl7RjZTfyqWxyNvz/view?usp=drive_link — brings both hemispheres of the brain into balance
Breath of Fire https://drive.google.com/file/d/1fyioaiLQmKoTEMeRsIfcOj8WVLunI4Kn/view?usp=drive_link — increases energy in the body
4-7-8 Breathe — 4-second inhale, 7-second hold, 8-second exhale. Activates the parasympathetic nervous system, bringing calm to the body and mind. Best done before bed, 4 rounds through. (also used in the Sleep — Evening protocol)
Box Breathing — equal-count inhale, hold, exhale, hold. Start at 5 seconds per stage and build up to 30 seconds per stage over time. Settles heart rate and the nervous system.

Meditation

Habitual Thoughts Meditation https://drive.google.com/file/d/1fFmXuGEB0ii6W4sNV8jItsDf8OiZgjxO/view?usp=sharing — see full protocol below
Walking Meditation — walk while silently chanting Sa-Ta-Na-Ma, tapping thumb to index finger on “Sa,” middle finger on “Ta,” ring finger on “Na,” and little finger on “Ma” with each syllable.

Yoga

Balance the Brain https://drive.google.com/file/d/19B1nHPet5bzRcU-YIZZ2IZTfvxSr0CH5/view?usp=drive_link — 9-minute set (also referenced in the Sleep — Daytime protocol)

Wearables (Optional — Not Included in Your Program)

Your program includes dashboard monitoring, but the wearable device itself is a separate personal purchase if you want continuous data.

Ultrahuman https://ultrahumanhealthcare.pxf.io/RGgQ77

Protocols

Structured, downloadable guidance to work from directly. Each protocol is designed to be followed as written, not adapted on instinct — if something isn’t working, that’s a session conversation, not a reason to freelance it.

Sleep — Daytime Order of Operations

Sunlight as soon as you wake up — no sunglasses until 2pm.
Grounding activities — barefoot on grass, walking on the beach.
Some form of movement before 4pm.
Mindfulness practice — see the 9-minute Balance the Brain audio.
The 10-3-2-1-0 routine:
- 10 hours before sleep: no caffeine
- 3 hours before sleep: nothing to eat or drink except water
- 2 hours before sleep: finish work
- 1 hour before sleep: no screens
- 0: number of times you hit snooze
Go to bed around the same time each night.

Sleep — Evening Order of Operations

Last meal 3 hours before bed.
No work 2 hours before bed.
Sleep tea & magnesium glycinate (https://au.iherb.com/pr/doctor-s-best-high-absorption-magnesium-lysinate-glycinate-chelated-albion-traacs-240-tablets-100-mg-per-tablet/16567?rcode=HMH393) 600–800mg, Vitamin D 5,000iu, Zinc 30mg, DHA fish oil.
Bath with Epsom salts or magnesium flakes.
Block blue light with filters or glasses (https://www.blockbluelight.com.au/?aff=231, code PL2022 for 10%).
Dim lights — turn off as many as possible, or use red bulbs in the bedroom.
Bedroom temperature: 19.5°C.
Blackout curtains or a sleep mask [link needed].
Minimise EMF in the bedroom and house where possible — router off at bedtime.
Lavender oil [link needed].
4-7-8 breathing, 4 rounds.
Solfeggio deep sleep frequency — available on any streaming service.
Earplugs, Breathe Right strips, or mouth tape (https://rb.gy/kl8oj).
Head on pillow 10:00–10:30pm.
Go to bed around the same time each night.
Avoid caffeine and nicotine.
Avoid alcohol.
Bed is for sleeping — protect it as a sanctuary.
No clock watching.

Both sleep protocols move the same dials: HRV, resting heart rate, respiration, SpO₂, deep sleep, sleep latency, and circadian rhythm — daytime hygiene turns them high, nighttime hygiene turns them medium to mild.

Cold Therapy

Start each morning with a 2-minute cold shower. Use your electric toothbrush as a timer.
- Prioritise high-vascular areas: armpits and groin.
Finish with hot if you wish.
You can toggle between hot and cold a couple of times a week.
Ice baths: maximum 5 minutes. Cold ocean works just as well.

Hot Therapy

Dry brush the body before the sauna to increase circulation.
Infrared sauna: 20 minutes, 3–5 times a week.
Red light therapy: 20–30 minutes, daily.

Nasal Breathing

Tape your mouth with 3M micropore tape (1 inch width) and notice whether you wake more rested.
Mute — opens the nose.
Mouth Tape (Myotape) or Breathe Right strip — nasal dilator.

⚠️ Do not attempt nasal taping or breath-hold practices if you are pregnant, have cardiovascular issues, or obstructed sleep apnea.

Mindset — Habitual Thoughts Meditation (Kirtan Kriya)

Video: https://drive.google.com/file/d/1fFmXuGEB0ii6W4sNV8jItsDf8OiZgjxO/view?usp=sharing

Why

Recalibrates the mind by focusing on the mantra (Sa-Ta-Na-Ma) and blocking white noise
Improves short-term memory
Increases perception, thinking, reasoning, and recall
Reduces stress levels

How

Tap index finger to thumb, chant “Sa”
Tap middle finger to thumb, chant “Ta”
Tap ring finger to thumb, chant “Na”
Tap pinky finger to thumb, chant “Ma”

When

Once a week, in nature — beach, mountains, open space.

Guided Meditations

Short, purpose-built practices — not general relaxation content. Each is built for a specific regulation task.

Practice	Purpose	Length
Balance the Brain	Mindfulness / nervous system regulation — used in the Sleep Daytime protocol and as a Mindset practice	9 min
Ego Eradicator	Advanced practice — reduces mental noise and self-referential thought, supporting a more settled, clear-headed state	9 min
Habitual Thoughts Meditation	Clears out the monkey brain.	3 min
4,7,8 Breathe	Down-regulation before sleep	4 times
Breathe of Fire	Energy lift	3 mins
Alternating Nostril	Midday nervous system reset	3 mins

A Note on Using This Page

This library will grow as your program progresses — I’ll let you know when something new is added. If you’re not sure where to start, that’s exactly what our next session is for.

Questions? alex@performancelaws.com.au

Recalibrate your biology. Reclaim your performance.