Your 4 Week Programme

Pregnancy is a big chapter, and your mind and body deserve space to slow down and breathe. This 4 week programme is designed to help you feel calm, confident, and connected throughout your pregnancy. In each 60 minute session, you’ll have time to fully slow down, explore gentle, effective breathwork, and practise relaxation tools that support you through every stage from day to day comfort to preparing for birth.

Alongside our live sessions, you’ll receive downloadable guided meditations and breath practices you can return to anytime, plus plenty of tips on how to support your body to relax fully and restore its energy.

Programme Proposal

  • Short-term support for stress and overwhelm

    Simple breath practices to help you feel calmer and more grounded in moments of stress or discomfort.

    Soothing techniques to ease tension and promote relaxation throughout the day.

    Gentle energising breaths for when you need a natural boost without overexertion.

  • Long-term support for a calm confident pregnancy

    Restorative breathwork to help you start the week with a clear mind and steady energy.

    Practices to prepare both body and mind for labour, supporting focus and resilience.

    Mindful meditations to deepen your connection to yourself and your baby.

  • Evening Rituals for better rest and mood

    Create simple, nurturing wind-down practices to release the day’s stress, improve sleep quality, and wake feeling more refreshed. The way you rest now supports your energy, mood, and well-being for tomorrow.

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Coherent Breath

  • 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.

  • 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.

  • 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.

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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.