The Four Arcs Self-Assessment Worksheet

Regenerative Presence Institute

Self-Assessment Worksheet

The Four Arcs
Assessment

Map your current autonomic state and identify which Arc needs the most attention in your practice right now

I

Arc I

Activation

Do you need more energy and engagement?

II

Arc II

Restoration

Do you need more calm and recovery?

III

Arc III

Oscillation

Can you move smoothly between states?

IV

Arc IV

Presence

Can you rest in awareness?

Where the laboratory meets the lineage

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Educational content only — not medical advice

How to use this worksheet

Rate each statement on a scale of 0 to 3 based on how true it is for you right now. Total your score for each Arc. The Arc with the highest score is where your practice needs the most attention. Reassess monthly — your nervous system changes with practice, season, and life circumstances.

0

Not at all

1

Slightly true

2

Moderately true

3

Very much true

I

Arc I · Charging Capacity

Activation

Do you need more energy and engagement?

Total

/ 24

0

1

2

3

I feel flat, low-energy, or unmotivated most days

0

1

2

3

I have difficulty getting started on tasks even when I want to

0

1

2

3

I feel emotionally numb or disconnected from life

0

1

2

3

I tend to withdraw from social contact and isolate

0

1

2

3

My body feels heavy, sluggish, or hard to move

0

1

2

3

I sleep excessively but still feel tired

0

1

2

3

I've lost interest in activities I used to enjoy

0

1

2

3

I feel "checked out" or like I'm watching life through a window

If this is your highest score

Your nervous system may be in dorsal vagal conservation — prioritizing shutdown over engagement. Your practice should gently re-engage the sympathetic charging arc.

Recommended practices

Morning sunlight · 10 min Cold water face immersion Dynamic Qigong or movement Wim Hof breathwork · 3 rounds Social micro-doses daily

II

Arc II · Discharging Capacity

Restoration

Do you need more calm and recovery?

Total

/ 24

0

1

2

3

I feel wired, keyed up, or unable to truly relax

0

1

2

3

My mind races, especially at bedtime

0

1

2

3

I have trouble falling or staying asleep

0

1

2

3

I carry chronic tension in my jaw, shoulders, or neck

0

1

2

3

I startle easily or feel hypervigilant in safe environments

0

1

2

3

I eat too fast or have stress-related digestive issues

0

1

2

3

I find it hard to sit still without fidgeting or checking my phone

0

1

2

3

I feel like I'm always "on" and can't switch off

If this is your highest score

Your nervous system is spending too much time in sympathetic overdrive. Your practice should emphasize parasympathetic restoration.

Recommended practices

Cyclic sighing · 5 min, 2–3x daily Extended exhale · 4:8 ratio Yoga Nidra / NSDR · 15–20 min Om chanting or humming · 5 min Forest bathing · 20 min weekly Evening dim light protocol

III

Arc III · Flexibility

Oscillation

Can you move smoothly between states?

Total

/ 24

0

1

2

3

My energy is unpredictable — some days high, some days crashed

0

1

2

3

I swing between intense productivity and total depletion

0

1

2

3

I have difficulty transitioning between tasks or contexts

0

1

2

3

My mood shifts rapidly without clear cause

0

1

2

3

I either go full intensity or collapse — there's no middle gear

0

1

2

3

I feel fine one moment and overwhelmed the next

0

1

2

3

My sleep quality is inconsistent night to night

0

1

2

3

I struggle to calibrate my effort to the situation

If this is your highest score

Your nervous system has capacity for both activation and rest but struggles to transition smoothly between them. Your practice should build oscillation capacity — the ability to swing the full pendulum.

Recommended practices

Alternate nostril breathing · 5–10 min Tai Chi or slow Qigong · 20 min HRV biofeedback training · 10 min Contrast therapy · warm/cool alternation Somatic pendulation exercises Consistent circadian time anchors

IV

Arc IV · Stillpoint Capacity

Presence

Can you rest in awareness?

Total

/ 24

0

1

2

3

I feel disconnected from my body's internal sensations

0

1

2

3

Silence or stillness feels uncomfortable or threatening

0

1

2

3

I struggle to identify what I'm actually feeling in the moment

0

1

2

3

I react automatically before I realize what's happening

0

1

2

3

I rarely notice my breathing pattern during the day

0

1

2

3

I feel "in my head" rather than "in my body"

0

1

2

3

I have difficulty simply observing an experience without judging it

0

1

2

3

I avoid being alone with my own thoughts

If this is your highest score

Your interoceptive awareness needs strengthening. Presence is the gateway to all regulation — you cannot regulate what you cannot sense.

Recommended practices

Interoceptive body scan · 10 min daily Vipassana-style sitting · 10–20 min Loving-kindness meditation · 10–15 min Daoist zuowang (sitting and forgetting) Walking meditation with body awareness Co-regulation with a safe, regulated other

Transfer your scores

Arc I — Activation

Charging Capacity

My score:

/ 24

Arc II — Restoration

Discharging Capacity

My score:

/ 24

Arc III — Oscillation

Flexibility

My score:

/ 24

Arc IV — Presence

Stillpoint Capacity

My score:

/ 24

Interpreting your results

What your pattern means

I

Highest score — prioritize Activation

Dorsal vagal conservation — begin with gentle activation: morning sunlight, cold immersion, micro-doses of social contact. Avoid pushing too hard too fast. See Depression & Dorsal Collapse protocol.

II

Highest score — prioritize Restoration

Sympathetic overdrive — emphasize parasympathetic practices: cyclic sighing, extended exhale, Yoga Nidra, dim light. See Burnout Recovery and Anxiety & Hypervigilance protocols.

III

Highest score — prioritize Oscillation

Capacity exists but transitions are rough — train the pendulum with alternate nostril breathing, Tai Chi, HRV biofeedback. Consistent circadian anchors are critical. See 30-Minute Deep Regulation Session.

IV

Highest score — prioritize Presence

Interoceptive foundation needs strengthening — daily body scan practice is essential. Presence is the gateway to all regulation. You cannot regulate what you cannot sense. See 10-Minute Daily Practice.

≈

All scores within 4 points

Good autonomic awareness — focus on deepening Arc IV (Presence) for more refined interoceptive capacity. If two Arcs are tied, Nadi Shodhana bridges Oscillation and Restoration; cold exposure bridges Activation and Oscillation.

◎

Reassess monthly

Your nervous system changes with practice, season, life circumstances, and stress. Focus 60–70% of your daily practice on your highest-scoring Arc's recommended exercises. Monthly reassessment ensures your practice stays aligned with your current needs — not where you were three months ago.

Regenerative Presence Institute

Educational content only. Not a substitute for professional medical advice. Consult your physician before beginning any new health practice.

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