Reconnect with your body — even on the busiest days

Simple, nervous-system-friendly practices for women who crave calm, clarity, and agency in their daily lives.

Whether you’re sitting at your desk or navigating a full day of mental noise, these free resources are designed to help you pause, breathe, and come home to yourself.

The 5-minute desk reset: a simple yoga sequence to release tension, improve posture, and calm your mind — right from your chair.

30-minute guided breathwork video: a full-body reset to help you regulate your energy, soften overwhelm, and reconnect with your inner steadiness.

These practices are gentle, accessible, and designed for sensitive, busy brains — especially those with ADHD traits or high mental load.

Take five minutes to reclaim your breath and in doing so, reclaim your agency.

Using your breath as an anchor

30-minute guided breathwork practice for nervous system regulation

Your mind gets busy — ruminating, looping, projecting into the future, replaying the past. Sound familiar?

Your breath is your anchor — a direct line back to your body, and to the present moment. But most of us have forgotten how to use it.

This 30-minute guided breathwork session offers practical, body-led breathing techniques that help you return to calm when your nervous system is in overdrive. This isn’t generic “just breathe” advice — it’s a gentle, structured journey that teaches your body how to find safety.

You’ll explore:

• Diaphragmatic breathing to ground and expand your capacity

• Three-part breath to deepen awareness of your physical body

• Box breathing for clarity and focus

• Extended exhales to signal safety and release tension

• Guided body scan meditation for integration and calm

Each technique is an invitation, not a demand. If anything feels too intense, you’re encouraged to return to your natural breath — this practice meets you where you are.

What makes this practice different

This session isn’t about controlling your breath or striving for a “perfect” state. It’s about remembering how to work with your body’s innate intelligence and life force energy (prana). The same principles that guide my Spinal Energetics practice — nervous system safety, collaboration, and self-agency — are woven through this breathwork journey.

You’ll leave with:

• practical tools you can use anytime, anywhere

• a deeper connection to your body’s natural rhythm

• awareness of how your breath shapes your state of mind

• gentle methods to ground yourself when life feels overwhelming.

No previous experience required — just curiosity about your own body’s wisdom.

This practice creates a foundation for deeper energetic work by helping your system re-establish safety, presence, and trust.

Please note:
This session is not recommended during pregnancy, or for those with cardiovascular conditions, respiratory disorders, or unstable blood pressure.
If you experience dizziness or discomfort, stop immediately and return to your natural breath. Those with severe trauma or PTSD should consult a qualified professional before practicing. Avoid practicing under the influence of alcohol or mind-altering substances.