Hi there,

Firstly, thank you so much for being here!

In this first welcome module you'll be introduced to myself (Lovisa), and we'll set some expectations as for what we are about to get into together. It is followed by a guided breath + meditation with an intention setting for this course.

As you continue working through these modules, you'll watch guided video lessons. To each lesson, there is an attached PDF for you to download (if you want to - it contains the video slides). Watch the video first, and then download the slides.

After completion of each lesson, simply press "complete" and continue onto the next module. Each module will take approximately 1h to complete, give or take. Some modules (movement for example) involves full virtual pilates classes, and they are therefore longer. Expect the full course to take approximately 2 months for you to finish, but know that you are on your own time and there is no need to rush through it.

In the second half of the course, you'll be using your new knowledge to create a plan for yourself, and the idea is that this will be something you can sustainably stick to moving forward.

There is no accompanying workbook - all embodied practices and tools are all in the video lessons. However, I will occasionally invite you to reflect on certain topics, and write these reflections down. For this you may need a notepad. You can of course use a notepad to make notes throughout each lesson too, to further integrate your learning.

Please join the Calm & Resilient Community Circle here - https://lovisaengstrand.podia.com/the-exhale-collective-community. This space was created as an extension of the work you’re doing inside the course - a place to land, share, reflect, celebrate wins, and receive support from others walking a similar path.

Healing, growth, and nervous system regulation are not meant to happen in isolation. We regulate in community. We learn through being witnessed. And we soften when we realize we’re not alone.

At the end of each module you'll be invited to follow along a program of 14 guided breath + meditation sessions on the topic of stress. These are designed for you to understand and rethink stress, as well as increase your stress resilience.

Depending on the module, you'll get access to a variety of material which you can download, this can be everything from a sleep diary, a grocery list, virtual pilates or breathwork sessions.

If you have any questions along the way, do not hesitate to reach out to me at hello.theexhalecollective@gmail.com

I am so excited for you to get started!

Lovisa

the exhale collective