You just breathed with us. Here's how it becomes a practice.
The Exhale Framework is our six-lesson course for taking what you felt on the Reset and making it yours — something you can reach for before the hard conversation, on the drive home from your parents' place, or when you can't go back to sleep.
Haven't breathed with us LIVE yet? Start with a free Live Breathwork Hour →
In through the nose for four. Out through the nose for six. You're lowering your respiratory rate and heart rate already.
Stress isn't going anywhere. Your nervous system response is what can change.
We're not clinicians. We're parents, spouses and business partners who built this out of what actually works in the moment — not in theory, not on a retreat, but on a Tuesday when everyone needs something from you at once. Six lessons, five to ten minutes of daily practice, and real strategies you can use to respond, instead of react.
You already know the feeling works — you felt it with us. What you may not have yet is a way to get back there on your own, without us in the room. This is the part where it stops being a good hour, and starts being a skill you own.
Six lessons, designed for your nervous system in today’s world
Mechanics — Master Your Breathing Mechanics
Most of us breathe through the mouth, into the top third of the lungs, about eighteen times a minute. That's a low-grade stress signal you're sending yourself all day long. We fix the hardware first, because everything else gets built on top of it.
Awareness — What's Taking Your Exhale?
You don't hold your breath at random. You hold it at the inbox, at the phone call from the care facility, at the meltdown in the next room. This lesson makes that pattern visible so you can catch it early, before it becomes a 3am wake-up.
Intention — Remember Your Power
Intention is what turns a random practice into a directed one. More patience, more presence, more clarity — you name it before you breathe. And once you can change your state on purpose, the question changes from “How do I cope?” to “What do I want to build?”
Capacity — Expand Your Lung Capacity
Most of us use a fraction of the lungs' capacity. Through slow, deep breathing you learn to move more air with less effort — and lung capacity turns out to be one of the strongest predictors of long-term health researchers have found. This is the lesson that keeps paying you back decades from now.
Resilience — Build Nervous System Strength
A calm nervous system isn't an unstressed one. It's a trained one. Here we use breath holds and controlled pressure to widen the window you can stay regulated inside — then take that skill into the moments that actually test you.
Recovery — Return to Yourself
Leave it at the door. This is the practice for the space between one thing and the next — after the hard conversation, before you walk back into the house and someone needs you again. You don't have to solve the day. You just have to put it down. Five minutes, and it holds even in the weeks when nothing else does.
Six lessons. Five minutes a day. A nervous system that works with you.
I'm in — show me the plansWhat comes with your enrollment.
The course
- Six Video Lessons — self-paced, teaching the mechanics behind each part of the framework
- Six Video Breathwork Exercises — Mike guides, Kathy follows along in real time, so you always have someone to practice alongside. Do them on your own, or bring in a partner, a friend, or your kids
- The Exhale Practice Library — guided audio for the situations you're actually in: falling asleep, the middle-of-the-night wake-up, the ten minutes before a hard conversation, and the parking lot outside your parents' place
- The Science Library — the research behind every claim we make, in plain language, with links to the originals
- The Exhale Workbook — printable, one page per lesson
- Lifetime access, including every update we make
What changed for them.
From our workshops, cohorts and private sessions. Same methodology, same two people.
"I go back and listen to our sessions and do the breathing. If I'm starting to feel something, I'm like, alright, do your box breathing, girl. Those things are absolutely incorporated into my life."
Marisa C.Connecticut · Breathe and Be cohorts, January & July 2026"Michael is a wonderful teacher. His knowledge of the science coupled with the philosophy was extremely helpful and informative. I appreciated that he made it very comfortable for everyone — experienced and not. I've already recommended him to others."
Ann BarnesVerified review · September 2024"I'm really grateful for all that Kathy and Michael have taught me. The clarity I've gained has truly altered the course of my life. I'm seeing real results rather than feeling like the wagons are only circling."
Amy S.Terranuma client"After just a few weeks of these sessions, I feel so much better able to handle my anxiety instead of getting hijacked by it. What you've put together has been truly life-changing for me — I'm better able to roll with the punches, make healthier choices, and feel more grounded in my daily life."
Linda H.Breathe and Be cohort · January 2026"Michael was able to connect the dots between the fundamentals we learned and how we can use these tools as we move through the world. Many thanks to both Michael and Kathy for their warmth, humor, and fellowship."
Melissa HalpertVerified review · August 2024"Michael and Kathy provided an amazing space and created an environment of trust and love. I would do this again without a doubt and I feel very safe recommending it to anyone."
Roberto L.Terranuma clientYou've felt what one hour can do. This is what a practice does.
I want to respond, not react
We're Kathy and Mike.
A wife-and-husband team, and the two people you just spent an hour breathing with. We're not clinicians. We're parents, spouses and business partners who use these practices every day to navigate all the stress (and joy) that comes with it.
Mike trained in the Wim Hof Method with Wim Hof, in Oxygen Advantage with Patrick McKeown, and in XPT Performance Breathing with Laird Hamilton and Gabby Reece. Kathy spent fourteen years teaching in New York City public schools — which means she knows exactly what a decade of unglamorous, high-stakes stress does to a person.
We'll give you honest answers rather than comfortable ones, and we'll explain the why behind every technique instead of handing you a protocol. We love to bridge the woo woo and reality.
Pick the option that works with your budget and timeline.
Six weeks from now you could be falling asleep without negotiating for it, catching yourself before the sharp reply, and walking into the hard conversation already steady. Not because life got easier. Because you trained for it.
Same course, same lifetime access, all three ways.
$497
One payment
Everything at once, nothing on your calendar to remember. Saves $91 versus the six-payment plan.
Enroll — pay in full$179
Per month × 3
Full access from day one. Three payments, then you're done.
Enroll — 3 payments$98
Per month × 6
Under a hundred a month, with the same full access from day one.
Enroll — 6 paymentsAll plans include lifetime access and everything above.
You’ll choose your plan on the next page — all three options are there.
When you enroll you get your login straight away — all six lessons, the guided breathwork exercises, the audio library and the workbook, unlocked from the start. Nothing is drip-fed and there is no cohort to wait for. Lesson 1 takes about ten minutes, so you could begin tonight.
The questions we get asked most.
I've tried breathwork before and didn't really feel anything.
Almost everyone who says this tried a technique without the mechanics underneath it — a video, no sequence, no idea what should be moving. Lesson 1 exists for exactly this reason: get the mechanics right and the same techniques land completely differently.
How much time does this actually take?
Less than you'd think. Each lesson runs five to ten minutes, and you go at your own pace — all six in an afternoon, or one a week, whatever your life allows. The daily breathing exercises are about the same. We built it that way on purpose: to fit into your everyday life.
Is it live or self-paced, and how long do I have access?
The six lessons are self-paced and yours for life, including updates.
What if I start and then fall behind?
You won't fall behind, because there is nothing to fall behind. No cohort, no schedule, no deadline. Access is yours for life, so the lesson you skip in August is waiting for you in November. And if the practice lapses for a month, you pick it back up — that is what practices do.
Can this replace therapy, medication, or medical care?
No, and we'd be lying if we implied otherwise. This is nervous system training, not treatment. Plenty of people do this alongside therapy or medical care and find it makes both work better. If you're managing a diagnosed condition, loop in your physician first.
Don't let it take your exhale.
You came to the Reset because something needed to change. You already know the breathing works — you felt it. The only question left is whether it stays a good hour you remember, or becomes the thing you reach for when you want to respond, instead of react.
Enroll in the Exhale FrameworkInstant access · Three payment options · Lifetime access