The 24-Hour Wild Reset
A sacred ritual for reharmonizing your original rhythm
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Welcome to the Wild Reset
For one full day and night, from sunset to sunset, you step out of the screen world and back into the rhythm you were built for: sun, fire, breath, earth and silence.
Most of us live in a low hum of alarm. Notifications, blue light, caffeine and constant input keep the nervous system braced for a threat that never arrives. Twenty-four hours is long enough to feel that pattern break. The body remembers how to soften. The mind gets quiet enough to hear itself.
This is a challenge, but not a test of willpower. It is an invitation to be unplugged, unhurried and fully present in nature for one turn of the earth. You will:
- Witness a full sunset, a full night of firelight and stars, and a full sunrise
- Practice two breath patterns and the Five Rites
- Walk, sit and listen to the living world around you
- Contemplate the five elements as they move through the land and through your own body
- Give your digestion and your senses a rest
You need no experience. You only need a patch of nature, a little preparation and the willingness to be with yourself.
Guided by Tyler, Vitalist and founder of Alvara and Vital Arts, drawing on 25 years of herbalism, breathwork and wilderness practice.
The Sacred Agreements
These are the five agreements you make with yourself for the 24 hours. Read them out loud at your opening sunset.
- No screens. Your phone, watch and devices are powered off and sealed in a bag. The phone comes out only in an emergency.
- Firelight only. After dark, your only light comes from fire or candle. No headlamps, flashlights or lanterns unless you need one for safety.
- Rest the belly. Fasting from food is ideal. If you need fuel, keep it simple: a handful of trail mix, fresh fruit, or nuts. Nothing packaged, sweetened or caffeinated.
- Stay in nature. Remain outdoors for the full 24 hours, camping in the wild or sleeping in your own backyard.
- Honor the sun. Sit with the sunset for at least one hour, and with the sunrise for at least one hour.
If you slip, there is no failure. Notice it, take three slow breaths and return to the agreement.
Preparing for Your Reset
Choose your place. Pick somewhere with a clear view west for sunset and east for sunrise. A campground, quiet public land, a friend's land or your own backyard all work. Check local fire rules first. If open fires are banned, use candles inside glass lanterns.
The day before
- Eat light, whole meals and taper off caffeine, alcohol and sugar
- Drink plenty of water
- Tell one trusted person where you will be and when you will be back
- Look up tomorrow's sunset and sunrise times and write them on paper
- Finish any loose ends so nothing pulls at your mind
Packing list
- Tent, hammock or tarp, plus sleeping bag and pad
- Layers for the cold night and a warm hat
- Sitting blanket or cushion
- At least 3 liters of quality spring or filtered water
- Your herbal ally (see next section)
- Fire supplies and matches, or candles in glass lanterns
- Paper journal and a pen
- One or two physical books
- Simple food if you choose (trail mix, fruit)
- Basic first aid kit
- A small wind-up or analog clock, if you want one
- Phone, powered off, sealed in a bag for emergencies only
Your Herbal Ally and Water
Tonic herbs have been companions on vision quests, retreats and long journeys for thousands of years. Choose one ally and take it with intention, as a quiet ceremony at sunset and again at sunrise.
The Alvara way: MycoNectar. A spoonful of MycoNectar, raw honey with 23+ medicinal mushrooms, adaptogens and rare botanicals, stirred into warm water by the fire. It also gives a gentle touch of nourishment if you are fasting.
The simple tea path. If you prefer a tea, brew a thermos before you leave with traditional tonic herbs such as:
- Tulsi (holy basil), the herb of the open heart
- Reishi, the mushroom of calm spirit
- Schisandra berry, the five-flavor berry
Water. Bring at least 3 liters of quality spring or filtered water. If you are fasting, add a pinch of mineral-rich sea salt to one bottle to keep your minerals up. Sip slowly through the day, and drink before you feel thirsty.
The Practices
Five simple practices carry you through the 24 hours. Each one is easy to learn and deepens with repetition.
Breath 1: Ocean Breath (to settle)
This slow, even rhythm signals safety to the nervous system. Use it at sunset, before sleep and any time you feel restless.
- Sit tall or lie down. Breathe only through the nose.
- Inhale slowly for a count of 5, letting the belly expand first.
- Exhale slowly for a count of 5, like a wave pulling back from the shore.
- Continue for 10 minutes.
- Close with three "sighs": two short inhales through the nose, then one long, slow exhale through the mouth.
Breath 2: Sunrise Fire Breath (to awaken)
This rhythmic breath stokes inner fire and clears the head. Use it once in the morning, facing the rising sun.
- Sit tall with a relaxed face and shoulders.
- Take a full breath in, then exhale sharply through the nose by snapping the belly in. Let the inhale happen on its own.
- Do 30 quick pumps at a steady, comfortable pace.
- Take one deep breath in, then let it out slowly. Rest with natural breathing for one minute.
- Repeat for 3 rounds. Stop if you feel dizzy, and skip this breath if you are pregnant.
The Five Rites (movement)
These five flowing movements wake up the spine, joints and energy of the body. Begin with 3 to 7 repetitions of each, and build toward 21 over time. Move slowly and breathe with each movement.
- Spin. Stand with arms out at shoulder height and turn clockwise in place.
- Leg lift. Lie on your back, lift your head and straight legs together, then lower.
- Kneeling backbend. Kneel tall, tuck your chin, then arch back gently with hands on your thighs.
- Tabletop. Sit with legs out, then press up through hands and feet into a flat tabletop.
- Flowing dog. Move from an upward-facing dog into a downward-facing dog.
The Sit Spot
Choose one place that calls to you and return to it at least three times during your reset. Sit for 30 to 60 minutes without doing anything. Let the birds forget you are there. Notice what moves, what sounds, what changes with the light. This is where the deepest rest happens.
Wandering Walks
Walk with no destination and half your normal speed. Let curiosity lead. Touch bark, smell leaves, stop when something catches your eye. Aim for at least two walks of 45 minutes or more.
Contemplating the Five Elements
The same elements that shape the land also shape you. Take one element at a time, first outside you and then within you. Journal what you notice.
| Element | Find it outside | Feel it inside |
|---|---|---|
| Earth | Stone, soil, the ground holding you up | Bones, muscles, the weight of your body |
| Water | Dew, streams, sap, clouds | Blood, tears, saliva, the fluid in every cell |
| Fire | The sun, your fire, heat in the stones | Digestion, body warmth, passion and will |
| Air | Wind, birdsong, moving leaves | Breath, the rise and fall of the chest |
| Space | Open sky, the night stars, silence | The pause between breaths, awareness itself |
Close by asking: where do these elements feel balanced in me, and where are they asking for attention?
The 24-Hour Flow
Your reset runs from sunset to sunset. Times are approximate. Follow the light, not the clock.
| When | What you do |
|---|---|
| Day 1: Arrival | |
| 2 hours before sunset | Arrive, set up camp, gather firewood, find your sit spot |
| 1 hour before sunset | Power off your phone and seal it away. Read the Sacred Agreements out loud |
| Sunset (1 hour minimum) | Sit facing west. Ocean Breath for 10 minutes, then watch the light change in silence. Take your herbal ally as the sun touches the horizon |
| Night: Fire | |
| Dusk | Light your fire or candles. This is your only light now |
| Evening | Contemplate Fire and Space while watching the flames and stars. Journal by firelight |
| Before sleep | Ocean Breath lying down. Sleep when you are tired, with no alarm |
| Day 2: Sunrise | |
| First light | Wake with the birds. Find your east-facing seat |
| Sunrise (1 hour minimum) | Sit through the full sunrise. Sunrise Fire Breath as the sun appears, then herbal ally and water |
| Morning | The Five Rites. Then a wandering walk and contemplation of Earth and Water |
| Midday | Sit spot for 60 minutes. Rest or nap in the shade. Read a few pages |
| Day 2: Afternoon | |
| Afternoon | Second wandering walk. Contemplate Air. Journal on the five elements |
| Late afternoon | Final sit spot. Write a letter to yourself about what you want to carry home |
| Closing | |
| Sunset (1 hour minimum) | Your second sunset. Ocean Breath, then gratitude to the land: speak, sing or leave a small offering of water or herbs |
| After sunset | Your reset is complete. Break your fast gently before you turn your phone on |
Books to Bring
Bring one or two physical books. Read slowly, a few pages at a time, then put the book down and look up.
| Book | Author | Why bring it |
|---|---|---|
| Braiding Sweetgrass | Robin Wall Kimmerer | Reciprocity with the living world, told through plants |
| The Nature Fix | Florence Williams | Why time outdoors changes the brain and body |
| Breath | James Nestor | The lost art of breathing well |
| Anchored | Deb Dana | Befriending your nervous system through Polyvagal Theory |
| Ancient Secret of the Fountain of Youth | Peter Kelder | The original source of the Five Rites |
Returning Home
How you come back matters as much as the reset itself. Go slowly so the calm comes home with you.
Breaking your fast. Start with warm water or broth, then a small piece of fruit. Wait 30 minutes before a simple, whole-food meal. Avoid heavy, fried or sugary food for the rest of the evening.
Turning your phone back on. Before you power it up, take three Ocean Breaths. Ask yourself what you actually need to check. Consider waiting until the next morning.
Integration for the next 7 days
- Watch at least one sunrise or sunset each day, even for 10 minutes
- Keep one hour before bed screen-free and lit by candle
- Practice Ocean Breath for 5 minutes each morning
- Return to a sit spot near home, a park or your backyard
- Reread the letter you wrote to yourself
Continue the Journey
One day can open a door. If you felt something shift, here are ways to keep walking through it.
| Offering | What it is | Investment |
|---|---|---|
| MycoNectar | The tonic honey ally from your reset, for your daily ritual at home | Shop |
| Vitalist Guidance Session | A 90-minute one-on-one session with Tyler to integrate your reset and map your next steps | $200 |
| Vitalist Reset Protocol | One month to retrain your nervous system: a coaching session, four bodywork sessions, a reset guide and a jar of MycoNectar | $1,200 |
| Vitality Coaching | A 3-month lifestyle transformation with weekly calls covering diet, movement, herbs and mindset | Ask Tyler |
Share your sunrise or journal page with #WildReset.
Safety and Care
This guide is for educational purposes and is not medical advice. Listen to your body above any instruction here.
In the field
- Always tell someone where you are and when you will return
- Keep your phone sealed but charged for emergencies
- Follow local fire rules, never leave a fire unattended, and drown it fully before sleep
- Practice breathwork seated or lying down, never in or near water
- If you feel faint, dizzy or unwell, eat something and stop the practice
- Know the weather and bring more warmth than you think you need