Nervous System Reset
Five, seven or ten days at Insda for a body that has been on alert for years. TRE every day, breathwork that brings you down rather than up, sauna and cold, a sleep protocol, bodywork, and a heart-rate reading on the day you arrive and the day you leave so the change is measured, not described. First cohort opens Sunday 28 February 2027.
- Intensity
- Pace
- Social
- Comfort
- Approach
Retreat highlights
- A heart-rate variability reading on arrival and on departure, and a short stress questionnaire with it, so you leave with a number that moved
- TRE every morning, tension and trauma release, taught so the practice stays yours
- Breathwork that lengthens the exhale and slows the heart, never the kind that gets you high
- Cold immersion, every afternoon, with the timings set for you
- A sleep protocol from the first night: lights, hours, no screens, no caffeine, no alcohol for the stay
- Bodywork through the stay: two sessions on five days, three on seven, five on ten
- One-to-ones with a trauma-informed practitioner: two on the seven-day, four on the ten
- A longer intake on the ten-day, read before a place is confirmed
- A thirty-day plan on the seven, sixty on the ten, and the calls to keep it
- Ten places, eight on the ten-day, phones away, both airport transfers
About this retreat
You are not in crisis. You are not at peace either.
You sleep and wake tired, you know the words for what is happening to your nervous system, and knowing has not changed it. You have tried the app, the cold showers and a holiday, and the holiday worked for about a week.
This stay is built for that gap. Five to ten days in the hills above Hang Dong doing the things that actually move a nervous system out of alert, every day, in order, with somebody watching: release through the body, breath that slows the heart, heat and cold, sleep, food that does not fight you, and nothing to organise. Nobody will ask you to talk about why. The body already knows.
We measure it. Heart-rate variability on the morning you arrive and the morning you leave, with a short questionnaire alongside. You take the numbers home, and the plan to keep them moving.
Every place is offered after a call. On the ten-day, the longer intake is read before we confirm. If this is not the right stay for where you are, we will say so on the call.
Three lengths, one protocol
Every cohort opens on a Sunday and runs the same days. The five-day leaves on the Thursday, the seven-day on the Saturday, and the ten-day stays three more nights.
Five days, four nights
The reset: the baseline reading, four days of the full protocol, the sleep rules, two bodywork sessions, the departure reading. Enough to feel the floor come back under you.
Seven days, six nights
The reset plus the settling: two one-to-ones, a half day of silence, a third bodywork session, a thirty-day plan and a call a month later.
Ten days, nine nights
The long format: the longer intake, four one-to-ones, two silent days, five bodywork sessions, three readings, a sixty-day plan and two calls after.
Schedule
The shape is fixed. The timing moves with the group.
Who this is for
- You have been running hot for years and stopped noticing until something gave
- You wake at four and lie there
- You know the words, polyvagal, cortisol, window of tolerance, and none of them has helped
- You have had a burnout, or you can see one coming
- You want something that works on the body without a story attached
Who it is not for
- You are in acute crisis or recently out of hospital, which needs a clinician first and we will say so on the call
- You are pregnant or managing a heart condition without your doctor's clearance, because the cold and the sauna are daily
- You want a spa week. This is a protocol, with a pool
This programme is not medical treatment and does not replace care from your own doctor. It is not offered as a treatment for any disease or condition.
Accommodation
Shared teak rooms, two to a room, same gender unless you book together, your own bathroom and a balcony on the garden. A room to yourself adds US$60 a night. The sleep protocol means early nights and blackout, and the rooms are set up for it.
Shared room
Two to a room, same gender unless you book together, your own bathroom and a balcony on the garden.
Room to yourself
A room to yourself adds US$60 a night. Four nights on the five-day, six on the seven, nine on the ten.
Venue and amenities
Insda Wellness Resort sits on the Hang Dong to Samoeng road, twenty-three kilometres out of Chiang Mai and far enough into the hills that your phone stops mattering. Twenty-nine teak rooms, gardens, a pool, and a long open hall where the circles are held. You are met at the airport and driven in, and you do not leave until it is done.
Meals
Three meals a day, whole food, cooked on site, built for a nervous system: protein at breakfast, nothing refined, no caffeine, no alcohol, dinner early.
Dietary needs catered with notice on the intake form.
What is included
Included
- Four, six or nine nights at Insda in a shared room
- A heart-rate variability reading and a stress questionnaire on arrival and departure, three readings on the ten-day
- TRE and breathwork every morning, taught
- Cold immersion every afternoon
- The sleep protocol and the food that goes with it
- Bodywork: two sessions on five days, three on seven, five on ten
- One-to-ones: two on seven days, four on ten
- Silence: half a day on seven, two days on ten
- The written plan: thirty days on seven, sixty on ten, with one call after the seven and two after the ten
- The longer intake on the ten-day
- Three meals a day, both airport transfers
Not included
- Airfare into Chiang Mai
- Travel insurance, which is required
- Visa, where your passport needs one
- A room to yourself, which adds US$60 a night
- Extra bodywork beyond what is scheduled
Getting here
Chiang Mai International Airport (CNX), then twenty-three kilometres south west to Hang Dong and up the Samoeng road. About forty-five minutes, longer in rain.
Do not book flights until your place is confirmed. Every place is offered after a call, and once it is confirmed you get every logistical detail in writing.
You are met at arrivals on day one and driven straight to the resort. On the last day you are driven back with time to spare. If you are flying long haul, arrive the night before and sleep in the city.
Select your options
Ten places, eight on the ten-day, every one by application. Nothing is charged until your screening clears.
Shared room
Change the length or the room in the panel and this updates with them. Your selection travels with the enquiry, so the first reply already knows what you asked for.
Prices and terms
- 5 days, 4 nights: Sun 28 Feb to Thu 4 Mar 2027. US$2,600 per person, shared room (US$650 a night)
- 7 days, 6 nights: Sun 28 Feb to Sat 6 Mar 2027. US$3,400 (US$567 a night)
- 10 days, 9 nights: Sun 28 Feb to Tue 9 Mar 2027. US$4,600 (US$511 a night)
A room to yourself adds US$60 a night.
A US$500 deposit holds the place, US$1,000 on the ten-day, and the balance is due a fortnight before you arrive. Later cohorts: 9 to 15 May, 20 to 26 June, 22 to 28 August 2027.
Every place is by application. Nothing is charged until screening clears.
Questions people actually ask
Do I have to do the cold?
Yes, and it starts at thirty seconds. Nobody is thrown in. The time goes up through the week.
What is TRE?
A set of simple exercises that let the body shake off what it has been holding. Everybody has the reflex. Most people have never let it run.
Is there any talking therapy?
The one-to-ones on the seven and ten-day are with a trauma-informed practitioner and you can use them to talk. The protocol itself works on the body.
What do the numbers mean?
Heart-rate variability is the simplest honest measure of how much room your nervous system has. Higher is better. You get yours in writing, before and after, with a plain explanation.
Can I keep my phone?
No. It goes in the office on day one and you can check it at a set time each day if you need to.
What happens after?
The plan, the calls, and the Henosis community. The Kundalini class on Tuesdays in Chiang Mai is there if you stay in town.
