Wellness Plans

Build a daily breathwork practice from the ground up. Start with diaphragmatic breathing, progress through box breathing and 4-7-8, and finish with Tummo power breathing. Each week builds on the last.

A progressive 4-week cold exposure program. Start with face dunking and cold finishes, build to full cold plunges. Your nervous system adapts gradually — no shock, no suffering, just steady progress.

A four-week evening descent. Each night stacks short breathwork with a guided meditation, NSDR or delta binaural session — the combination your nervous system actually needs to let go. Builds gradually from 5-minute foundations to 30-minute full-descent rituals.

A gentler path than Breathwork Foundations. Three to five minutes a day, every day, for four weeks. Learn the three core techniques — belly breathing, box breathing, 4-7-8 — in doses small enough to actually stick with. No long sessions, no Tummo, no intensity. Just a sustainable daily habit.

For nights when the mind will not stop. A three-week nightly plan for anxious sleepers — built on the cognitive-behavioural pattern used for insomnia. Week one discharges the day. Week two trains the body to unwind. Week three carries you into sustained sleep.

Three weeks of daytime nervous-system resets. For the stuck-in-fight-or-flight feeling — a racing body even when the day is ordinary. Four sessions a week, in daylight hours, built on breath discharge, alpha binaural and short body practice. Not a bedtime plan.

Two weeks of short, weekday mornings. Priming breath then a focus practice — meditation, cold walk, or beta binaural. Designed to survive a real morning: most sessions under twenty minutes, nothing over thirty.

Two weeks of daily AM activation. The accessible energy plan — short power breathwork, optional cold exposure, beta binaural boosts. Sits alongside the longer Cold Adaptation and Contrast Therapy protocols as the "just make the habit" entry point.

A structured 4-week contrast therapy progression. Start with gentle warm/cool cycling, build to full hot sauna and cold plunge contrasts. Requires access to both heat and cold sources.

A daily meditation practice for 30 days. Start with 5-minute breath awareness, build to 20-minute sessions across body scan, loving-kindness, and sleep meditation. By day 30, meditation will feel like second nature.

Two weeks of short nightly practice. Every session is fifteen minutes or less — reliable enough that you actually do it, low enough friction that it becomes the habit. Alternates breathwork, short guided meditations and NSDR so no two nights feel the same.

Two weeks of ten-minute resets. The "I just need to feel my feet" plan. Short somatic practice — breath, body scan, short NSDR — one a day, none over fifteen minutes. A daily habit, not a protocol.

Three weeks of workday focus resets. Built for the hours between meetings — short breath resets, beta binaural for deep work blocks, mindful meditations for mental clarity. Do it at your desk, between tasks, whenever the head gets foggy.