Pain is data—not destiny.

Relief Switch Protocol

A 5-video "first aid" reset for persistent, shifting, or confusing pain—designed to help your nervous system downshift in minutes so you can stop guessing on what will help right now.

Built by Brandon Day (Pain & Performance Coach) using nervous-system–informed training.

Start the 5-Video Reset

No login. No email required to watch.

Not medical advice. If you have red-flag symptoms, skip and seek care.

This is for you if…

Your pain shifts, flares, or moves and scans/PT haven't fully explained it.

You're active but your body feels unpredictable.

Stress, sleep, or workload changes your symptoms more than you'd expect.

This is not for you if…

Recent trauma/injury, loss of strength, numbness that's worsening, fever, unexplained weight loss, bowel/bladder changes → seek medical evaluation first.

You're not chasing perfect. You're looking for relief.

You're not looking for a magic bullet. You're looking for relief: can your nervous system feel safe with the right inputs?

We measure change with simple measurable movements (range of motion, balance, a repeatable movement)—not "hope."

This protocol uses simple measurable movements to test whether your system can feel safe with the right inputs. If it does, you know what direction to go.

Set up

Measurable Movement Suggestions

Neck rotation Forward fold Shoulder raise Single-leg balance Squat depth
1 of 5 • 2:23

Orientation

"Triage reset"

While watching:

  • Commit to one rule: follow exactly—no adding, no optimizing.
  • Choose your single measurable movement (you'll use it after each drill).

After:

  • Write down: Measurable movement chosen + baseline result (example: "R neck rotation: chin 2 inches from shoulder").
  • Then go to Video 2.
2 of 5 • 1:52

Baseline

"Quick check-in"

Before you hit play:

  • Give a single 0–10 number for pain/stiffness right now.
  • Identify one main location that's loudest today.
  • Note one common trigger (sitting, training, mornings, stress, randomness).

After:

  • Don't "solve" anything yet.
  • Go to Video 3 and lock in your measurable movement.
3 of 5 • 3:00

Assess & Reassess

"Measurement, not guessing"

Instructions:

  • Choose one measurable movement you can repeat exactly the same way.
  • Your job after each drill: Re-test immediately
  • Label the result: Better / Worse / Same
  • If better: that drill is a keeper

Measurable Movement Suggestions

4 of 5 • 11:00

The Protocol

"Run the reset"

Protocol Companion:

1

Long exhales

Do your proxy → breathe → re-test

2

Burst breathing

10 seconds → re-test

3

Eye reset

Smooth + saccades → re-test

4

Gaze stabilization

Fixed target, head turns → re-test

5

Integrated movement

Walk with eyes fixed → re-test

Stop if sharp pain/dizziness escalates.

→ You're looking for a relief, not a miracle.

→ If something helps, don't "stack 12 things." Repeat the winners.

5 of 5 • 2:07

Recheck + Next Step

"Turn the relief into a plan"

Instructions:

  • Compare before/after using the same 0–10 rating and measurable movement.
  • Note any movement improvements
  • Note any "settled/grounded" feeling
  • Even "no flare-up" counts as useful data

After:

  • Then: choose your path below.

Choose Your Path

You've completed the 5-video reset. Now decide what makes sense for you.

Use Relief Switch Protocol as your "reset button."

  • Run it on flare-up days
  • Track which steps consistently help
  • Don't add random new drills until you have repeatable wins
Re-run the protocol

Make it stick in 21 days.

$197

one-time payment

  • Week 1: Downshift (reduce threat + get reliable relief)
  • Week 2: Restore (rebuild capacity: vestibular / visual / mapping)
  • Week 3: Integrate (return to training + maintenance plan)
  • Simple daily structure (10–20 min) + progression rules

You'll leave with 3–5 drills that reliably move the needle—and the rules to progress them.

Start 21-Day Breakout ($197)

Instant access in EVA after purchase.

Secure checkout via Stripe.

What's inside 21-Day Breakout

1 Week 1: Downshift
  • Regulation and state management
  • Breathing mechanics and patterns
  • Nerve mechanics and flossing
  • Controlled mobility work
  • Isometric holds for safety
  • Week 1 checkpoint and reassessment
2 Week 2: Restore
  • Body mapping and proprioception
  • Vestibular system training
  • Visual system drills
  • Integration exercises
  • Progressive loading
  • Recovery and adaptation strategies
  • Week 2 checkpoint
3 Week 3: Integrate
  • Return to training protocols
  • Introducing variability safely
  • Stress and context management
  • Lifestyle integration
  • Performance optimization
  • Maintenance plan and progression rules
  • Program completion and next steps

Prefer to vet the approach first? Read client stories and outcomes.

•

Or see Brandon's background and training.

Frequently Asked Questions

Do I need to do all 5 videos in one sitting?
We recommend doing all 5 videos the first time through so you can experience the full protocol and measure change. After that, you can use the protocol as needed—run all 5 again, or just the specific drills that worked best for you.
What if nothing changes?
That's still useful data. It tells us your system may need different inputs or a longer runway to respond. The 21-Day Breakout program gives you more tools and time to find what works. You can also book a free Insight Call to discuss your specific situation.
Is this "all in my head"?
No. Pain is a real, protective output from your nervous system. Your brain uses input from your body, environment, and context to decide how much threat you're facing. When the system is stuck in a high-threat state, changing those inputs can shift pain—quickly. This isn't about willpower or "mind over matter." It's about giving your brain better information.
Will this work if I have old injuries?
Often, yes—especially if your pain is inconsistent, moves around, or changes with stress/sleep/context. However, if you have red-flag symptoms (recent trauma, progressive weakness, numbness, fever, unexplained weight loss, bowel/bladder changes), you need medical evaluation first. This protocol is for nervous system regulation, not structural damage.
Do I need equipment?
No. You need about 5–15 feet of clear space to walk, and optionally a wall or chair for balance. That's it.
Can I do this if I'm flared up?
Yes—as long as you stay within a safe range of motion and stop if symptoms spike sharply. The whole point is to calm your system down. If something makes things worse, stop that drill and move to the next one.
How do I get the PDF without "signing up"?
Click "Send me the PDF version" at the top of the page. We'll ask for your email only to send the file. You can opt out of future updates (it's off by default). That's it. No account, no login required.
What happens after I buy Breakout?
You'll complete checkout via Stripe. Immediately after payment, you'll receive an email with access to the 21-Day Breakout program in Skool (our community platform). You can start right away.

Safety & Medical Disclaimer

Seek medical evaluation first if you have:

  • Recent trauma or injury
  • Loss of strength or progressive weakness
  • Numbness that is worsening
  • Fever or unexplained weight loss
  • Bowel or bladder changes

Educational content only: This protocol is for educational purposes and is not medical advice, diagnosis, or treatment. It is not a substitute for professional medical care. If you have any health concerns or questions about whether this is appropriate for you, consult with a qualified healthcare provider before starting.

No guarantees: Results vary. This protocol is designed to help your nervous system shift state, but individual responses differ. Some people notice immediate changes, others may need more time, tools, or professional guidance.

Ready for a plan instead of random fixes?

Turn the signal you just experienced into a repeatable plan. The 21-Day Breakout gives you structure, progression rules, and the tools to make relief stick.

Start 21-Day Breakout ($197)