Overview
In 14 days, you'll learn to use your breath as an instant reset button for stress, anxiety, and overwhelm. These aren't long meditation sessions—they're micro-practices you can do anywhere, anytime.
Your breath is always with you. It's the most accessible tool for presence, calm, and regulation. This program teaches you how to use it.
Core Techniques
3-Breath Reset
When: Before transitions, meetings, difficult conversations
How: Three slow, deep breaths. Inhale for 4 counts, hold for 2, exhale for 6. That's it.
Why: Activates parasympathetic nervous system, creates instant calm.
Box Breathing
When: High stress moments, before sleep, to center yourself
How: Inhale 4 counts, hold 4, exhale 4, hold 4. Repeat for 2 minutes.
Why: Used by Navy SEALs for stress management in extreme situations.
Anchoring Breath
When: Throughout the day to return to present moment
How: Notice your breath without changing it. Just observe for 5 breaths.
Why: Builds awareness, interrupts anxious thought loops.
Week-by-Week Progression
Week 1: Practice 3-Breath Reset 5 times daily. Set phone reminders. Before meals, meetings, bed.
Week 2: Add Box Breathing once daily. Continue 3-Breath Resets. Notice when you need breath most.
The Science
Intentional breathing directly influences your autonomic nervous system. A slow exhale (longer than your inhale) activates your vagus nerve, triggering the relaxation response. This isn't woo-woo—it's physiology.
What You'll Gain
- Instant stress relief tool available anywhere
- Better emotional regulation and response to triggers
- Improved sleep quality through evening breathing rituals
- Greater present-moment awareness throughout your day
- Physical health benefits: lower blood pressure, improved HRV
Real Results
"I used to have panic attacks weekly. The 3-Breath Reset has become my lifeline. The moment I feel anxiety rising, three breaths. It doesn't always stop the anxiety, but it stops the spiral. That's everything." — Rachel, 29