Everything's here. Press play whenever you need it.
Three recordings and your tracker. Nothing to download unless you want to — you can play them straight from this page, on any phone.
Bookmark this page. It's yours for as long as you want it.Good Morning Grounding
3 minutes · MorningStart the day clear instead of already behind. Connect to your breath, set an intention, and focus your energy before everything else asks for it.
Download to your phone ↓The Two-Minute Reset
Under 2 minutes · Any timeFor the moment you need to change the channel. Under two minutes to regulate your nervous system and come back to yourself. This is the one most people end up using most — it fits in a stairwell, a parked car, the two minutes before a call.
Download to your phone ↓Nighttime Unwind
9 minutes · NightPut the day down without scrolling or replaying it. A down-regulating practice that reaches the calmer parts of your nervous system, where deep rest actually happens.
Download to your phone ↓Your 20-day tracker
Two printable pages. Tick a box each time you practice — not to be perfect, but to see it building. Page two is a reflection page for day twenty.
Four things worth knowing.
- Start tonight, not tomorrow. Play the two-minute reset before you close this page. Under two minutes is enough to feel the difference, and it's the reason the rest will stick.
- You can't do it wrong. If your mind wanders the whole way through, it still works — you're changing your physiology, not managing your thoughts.
- Breathe through your nose wherever you can. Noses are for breathing, mouths are for eating. Michael explains why in the morning recording.
- Missing a day breaks nothing. Pick it back up on the next line of the tracker. That's what practices do.
Come breathe with us live.
We run a free Live Breathwork Hour every Wednesday — the same practice, guided in real time, with a room of people doing it alongside you. Cameras are off and no experience is needed. Plenty of people who own these recordings still come every week.
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