Free resource
The 4-Minute Reset
A short, guided breathwork script you can run yourself — anywhere, no experience required — the next time stress, anxiety, or overwhelm spikes and you need your nervous system back online.
Built from the same functional breathwork techniques used in 1:1 sessions — including coherent and diaphragmatic breathing — this is a taste of the work, and a tool you'll actually use.
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What's inside
Simple, effective, yours to keep
A step-by-step script
Plain-language instructions for a 4-minute coherent breathing practice you can follow without any guidance needed.
The "why" behind it
A short explanation of how this pattern shifts your nervous system out of fight-or-flight — so it's a tool, not just a trick.
When to use it
Real-world moments this practice is built for — before a hard conversation, mid-workday spiral, or winding down at night.
Want to go deeper?
This is a starting point, not the whole practice
A guided 1:1 session or a community class is where the real depth happens. The free guide is simply the first breath.