Preview unavailable

• Welcome and Introduction + How To Work Through This Course

• Welcome Video + Overview

• Guided Breath + Meditation + Intention Setting

Module 1 - Your Nervous System & Stress

• Lesson 1: Understanding Your Nervous System 3

• Lesson 2: Spotting Your Stress Signals

• Lesson 3: Regulation in Action4

• Lesson 4: The Window of Tolerance

• Crisis Self-Care Kit (PRINT)

• Day 1. Nervous System Reset - First things First, Rethinking Stress2

• Further Integration: Guided 3:6 (Flow) Breathing

• Further Integration: Guided Physiological Sigh

• Feedback Form Module 11

Module 2 - Your Breath & How It Relates To Stress

• Lesson 1: Assessing Your Breath

• Lesson 2: What is Functional Breathing3

• Lesson 3: Using the Right Muscles.

• Day 2. Nervous System Reset - Returning back to the body2

• Further Integration: Guided Functional NGSE Breathing

• Feedback Form Module 2

Module 3 - Increasing The Mind-Body Connection

• Lesson 1: The Mind Body Connection

• Lesson 2: The Vagus Nerve 2

• Lesson 3: Activating Your Vagus Nerve

• Lesson 4: Sit With The Pain - Increasing Your Emotional Awareness & Intelligence (podcast style).

• Day 3. Nervous System Reset - Increasing Your Tolerance To Stress

• Further Integration: Guided Humming Practice

• Feedback Form Module 3

You are 25% of the way - let's check in with ourselves!

• You Are 25% Of The Way - Congratulations!

• 25% Of The Way Reflections

• To the Founders Round: Book Yourself in With Me for a 1:1

Module 4 - Sleep for Regulation

• Lesson 1: Sleep For Regulation Part 1

• Lesson 1: Sleep for Regulation, Part 2

• 2 Week Sleep Diary

• Lesson 2: Morning & Evening Routine, Part 1

• Lesson 2: Morning & Evening Routine Part 2

• Lesson 3: What is Yoga Nidra/NSDR/Conscious Rest

• Guided Yoga Nidra Practice

• Further Integration: Guided 15min Yoga Nidra, for Deep Sleep + Progressive Muscle Relaxation1

• Further Integration: Guided 15min Yoga Nidra for Increased REM Sleep + Visualization

• Further Integration: 4-7-8 Breathing + Humming for Deep Sleep

• Feedback Form Module 41

Module 5 - Movement for Regulation

• Lesson 1: Movement for Regulation

• Lesson 2: Somatic Movement to Discharge Stress1

• Somatic Movement: Shaking1

• Somatic Movement: Arms Swinging

• Somatic Movement: Tapping

• Somatic Movement: Wave + Breath1

• Somatic Movement: TRE (trauma release exercise)

• Somatic Movement - Spine and Hip Opener

• Somatic Movement- Spinal Stretch

• Mindful Movement: 55min Full Body Pilates: Sculpt + Strength

• Mindful Movement: 30min Pilates Class - Core Focus + Spinal Stability

• Day 4. Nervous System Reset - Stress as catalyst for growth - Kapalabati

• Further Integration: 7 Day Walking Breath + Meditation Challenge

• Feedback Form Module 5

Module 6 - Nutrition for Nervous System Regulation

• Lesson 1: The Gut Brain Axis & Mental Wellbeing

• Lesson 2: Anti-Inflammatory Eating & Blood Sugar Stability

• Food For Nervous System Support

• Lesson 3: Building Regulating Meals & Reducing Cravings

• 5 Day Meal Plan for Nervous System Regulation

• Extra Lesson: Quick Supplementation Insights

• Supplementation Guide For Nervous System Support

• Constipation Reset- A Nervous-System-First Guide to Restoring Bowel Rhythm

• Day 5. Nervous System Reset - In vs. Out of your control3

• Further Integration: Box Breathing to Reduce Anxiety and Increase Focus

• Feedback Form Module 6

50% of the Way Reflections - Let's do another check-in

• Congratulations, You are 50% of the Way: Value Vs Energy Score2

• 50% of the way Reflections

• Guided Breath & Meditation: Reconnect & Return

Module 7 - Connection For Regulation

• Lesson 1: The Importance of Connection

• Guided Breath + Visualization on Connection

• Lesson 2: Co-Regulation - How Nervous Systems Influence Each Other

• Lesson 3: Attachment & Familiar Stress5

• Lesson 4: Attachment as a Nervous System Adaptation (audio podcast style)

• Relationship Roadmap Exercise - Establish Your Goals and Values

• Day 6. Nervous System Reset, The power of your nose

• Feedback Form Module 7

Module 8 - Let's Build a Plan

• Lesson 1: Building a Plan For Your Nervous System

• Lesson 2: How To Track Your Routine + Progress

• BOLT Score & Exhale Max Test Demonstration

• Lesson 3: Analyzing Your Sleep Diary2

• Crisis Self-Care Kit (Reprint)2

• Day 7. Nervous System Reset. Lessons from the animal kingdom

• Extra Value: Aligned Living A 28 Day Cycle Syncing Guide

• Feedback Form Module 8

Module 9 - Know Thyself & Get Deep

• Lesson 1: Know Thyself & Conscious Connected Breathwork

• Emotional Labeling Exercise (short)

• BREATH + SOUND, Conscious Connected Breathwork Journey2

• Shadow Work Meditation 15min

• Lesson 2: Understanding Your Emotions - Increase Your Emotional Intelligence (podcast style).

• Lesson 3: The Feeling Wheel - Increasing Your Emotional Intelligence (podcast style).

• Lesson 4: Assess & Take Stock - Increasing Your Emotional Intelligence (podcast style).

• Day 8. Nervous System Reset, Humm for wellbeing.mov

• 20 Breathing Techniques for Everyday Balance

• Feedback Form Module 9

Module 10 - Habit Stacking

• Lesson 1: Habit Stacking & Building Sustainable Routines

• Lesson 2: Motivation vs Discipline

• Habit Stacking Worksheet

• Heart Beat Sensing Exercise (short)

• Mindset Shifts for Nervous System Regulation (podcast style).

• Redirecting your thoughts for your nervous system (podcast style).

• Stimuli + Response = Outcome (podcast style).

• Navigating Setbacks (podcast style).mp4

• Day 9. Nervous System Reset, Restoring Chemical Balance

• Feedback Form Module 10

75% Of The Way Reflections - Let's do a final check-in

• To the Founders Round: Book Yourself In With Me For a 1:1

Module 11 - Gratitude As An Antidote

• Lesson 1: Gratitude as an Antidote to Stress

• Lesson 2: Incorporating a Gratitude Practice

• Daily Gratitude Journal

• Up & Down-regulating Breathwork Practice

• Day 10. Nervous System Reset, Connection as prevention

• Feedback Form Module 11

Module 12 - Hot & Cold Immersion For Regulation

• Lesson 1: Cold Exposure & Stress Tolerance

• Lesson 2: Heat & Contrast Therapy

• Hot/Cold Exposure Cheat Sheet

• Guided Breath For Sauna Session

• Day 11. Nervous System Reset, Instant Calm

• Feedback Form Module 12

Module 13 - Integration & Embodiment

• Lesson 1: Integration & Embodiment1

• Heal Your Inner Child - 15 min Guided Meditation

• Guided Breath + Meditation, Vase Breathing + Honoring the Journey

• Crisis Self-Care Kit

• Day 12. Nervous System Reset, Sleep is the foundation

• Feedback Module 13

Module 14 - From Stress to Calm (and beyond)

• Lesson 1: From Stress To Calm (and beyond)

• BOLT Score & Exhale Max Test Demonstration

• Final Reflection Prompt

• Day 13. Nervous System Reset, Gratitude as an antidote to stress

• Feedback Module 14

Module 15 - The finish line!

• You did it!

• Day 14. Nervous System Reset - The Breath + Sound Journey