Your 5 Week Programme
It was so lovely connecting with you during your intro session. Based on what you shared, I’ve created a personalised 5 week breathwork programme tailored to your goals. This plan includes quick, effective tools to help manage work related stress, along with deeper support to help you feel more present, focused, and intentional in your everyday life. Each part of the programme is designed to reduce distraction, create space for what matters, and help you reconnect with what you love. You’ll receive simple tools and guided recordings each week all yours to keep, so you can return to them anytime. The idea is that by the end of five weeks, you’ll feel confident using these practices on your own, without needing me. Weekly sessions are one hour, either online or in your home whatever suits you best.
Programme Proposal
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Short-term support for work stress & energy
Simple breath practices to shake off stressful or negative moments quickly.
Grounding breath techniques to use on breaks, helping you feel calm, steady, and at ease.
A go to energising breath for when you need a natural boost during the day.
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Long-term support for presence & intention
Restorative breathwork to start your personal time with calm clarity and focus.
Up regulating techniques to support your energy levels for the active hobbies you enjoy.
A variety of meditation styles to help train your focus, so your attention goes where you want it, not where distractions pull it.
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Evening Rituals for work-life balance
Whether your week’s been tough or full of wins, I recommend an evening ritual to help you leave work behind and ease into your free time with a sense of peace. The way we wind down at night sets the tone for how our mind and body rests and how we wake up tomorrow.
Coherent Breath
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Why Its Effective
Coherent breathing brings the nervous system into balance. It activates the parasympathetic branch, responsible for rest, digestion, and recovery, while reducing activation of the stress driven sympathetic system. It also helps regulate heart rhythms and increases heart rate variability (HRV), which is a strong indicator of emotional resilience and physical health. When your breath and heartbeat become synchronised, the body enters a state of coherence a stable, calm internal rhythm that supports clearer thinking, better sleep, and emotional steadiness. Slower breathing also improves the efficiency of oxygen exchange in the lungs, supporting mental clarity and overall vitality.
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Breathing Technique
Coherent breathing is a slow, steady breathing pattern that involves taking about five to six breaths per minute. This means each inhale and exhale lasts around five to six seconds. The name "365 breathing" refers to practicing the technique three times a day, at six breaths per minute, for five minutes per session. It's designed to be simple, structured, and highly effective.
Begin breathing in through your nose for a count of five to six seconds, allowing your belly and ribs to gently expand. Then exhale through your nose for five to six seconds, keeping the breath soft and unforced. Continue this exact rhythm for 5 minutes.
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About
Coherent breathing was developed and popularised by Stephen Elliott in the early 2000s. He introduced the method in his book The New Science of Breath and worked alongside researchers to explore its effects on the nervous system and emotional regulation. Over time, it gained credibility through studies. These studies demonstrated coherent breathing’s benefits for anxiety, depression, trauma, and cardiovascular health.
Because it is simple, accessible, and not tied to any particular spiritual or cultural tradition, coherent breathing became widely adopted in healthcare, education, and workplace wellness. It is now used by therapists, coaches, and even elite athletes as part of stress regulation and performance optimization.
How To Meditate
Meditation for Beginners: When, Where and How to Start
You don’t need silence, incense, or an empty schedule to start meditating. All you need is a few minutes and a bit of space to yourself.
When - Start small 3 to 5 minutes is plenty. Try first thing in the morning, during a lunch break, or just before bed. Consistency is more important than timing, so pick a moment that you can return to most days.
Where - Anywhere you can sit comfortably without being interrupted. A quiet corner, your car, a sofa, or even the edge of your bed is perfect.
How - Sit with your back supported, feet on the floor, and hands resting in your lap. Close your eyes if you’re comfortable, or soften your gaze. Bring your attention to your breath. Notice the inhale and the exhale and no need to change it. If your mind wanders (and it will), gently guide it back to the breath. That is the practice.
That’s it. No pressure. Just a few minutes to tune out the noise and tune into you.