The Breath Reset
6 Weeks to Restful Nights Program
Did you know that you take approximately 20,000 breaths every day? Yet most of us remain completely unaware that we're chronically overbreathing—unknowingly breathing too much, too fast, and often through our mouths rather than our noses.
This hidden pattern of dysfunctional breathing silently contributes to your sleep struggles, anxiety, and even respiratory conditions—particularly during hormonal transitions like menopause when breathing patterns naturally shift.
The Hidden Problem in Your 20,000 Daily Breaths
The Connection You Haven't Been Told About
Research shows that up to 75% of people with anxiety and 30% of those with sleep disorders have dysfunctional breathing patterns. Yet conventional approaches rarely address this fundamental connection.
For those with sleep apnea, the problem extends beyond anatomical issues. Recent research has identified four distinct phenotypes (patterns) of sleep apnea, and only one is purely structural. The other three involve breathing control, arousal responses, and muscle activation—all factors that can be improved through proper breathing retraining.
When your body is stuck in a state of physiological hyperarousal from chronic overbreathing, even the best sleep hygiene practices can't overcome this powerful biological signal telling your brain to stay alert rather than drift into deep, restorative sleep.
Does This Sound Familiar?
You may struggle with one or more of these:
Despite trying multiple therapies and approaches, you still struggle with falling or staying asleep
You find yourself waking easily from sleep and can't return to slumber, especially during the early morning hours
You experience anxiety around bedtime or about your sleep quality
You have sleep apnea and are looking for something that truly supports your breathing patterns and sleep quality
You notice your breathing gets shallow, fast, or switches to your mouth when you're stressed or tired
You frequently wake with a dry mouth or sore throat
These aren't simply bad habits or psychological issues—they're signs of a breathing pattern disorder that can be systematically addressed and corrected.
A Comprehensive Approach to Breathing Retraining
This 6-week small group program addresses all three dimensions of functional breathing:
1. Biochemical Balance
Most people with sleep disorders and anxiety are chronically overbreathing, causing carbon dioxide levels to drop too low. This triggers a cascade of physiological responses that make quality sleep nearly impossible. Through gentle awareness and specific exercises, you'll learn to normalize your breathing volume for optimal oxygen delivery and nervous system balance.
2. Biomechanical Function
Upper chest breathing creates tension and sends stress signals to your brain. Through guided practice, you'll restore proper diaphragmatic breathing and nasal pathways—essential for stable airways during sleep and reduced nighttime arousals.
3. Resonant Frequency Breathing
Research shows that breathing at approximately six breaths per minute dramatically improves heart rate variability and activates your parasympathetic nervous system. You'll learn how to find your personal optimal breathing rhythm for maximum relaxation and emotional regulation.
Your 6-Week Journey to Better Sleep and Reduced Anxiety
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✺ Week 1 Breathing Foundation
Discover your current breathing pattern and learn the fundamental techniques to begin retraining, plus emergency recovery breathing for moments of high stress or insomnia.
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✺ Week 2 Reviewing Progress
Refine your awareness and technique as we introduce variations that work best for your specific challenges. Learn how to unblock your nose naturally for better sleep.
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✺ Week 3 Building on Foundation
Expand your practice with techniques that create deeper diaphragmatic engagement and begin integrating nasal breathing into daily activities.
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✺ Week 4 Expanding Practice
Explore the biomechanical dimension more deeply while continuing to strengthen your foundation. Learn how to apply these techniques during physical activity.
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✺ Week 5 Breathing Integration
Combine all three dimensions of breathing into a comprehensive practice while learning to adapt techniques for specific situations in your life.
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✺ Week 6 Long-term Practice
Solidify your progress and create a sustainable plan for continued improvement, addressing potential challenges and celebrating your transformation.
What You'll Receive
Weekly 60-minute live Zoom sessions with a small group (max 12 participants) for personalized guidance
One private 30-minute session to establish your Control Pause measurement—a critical biomarker that objectively tracks your breathing efficiency and progress
Recordings of all sessions so you never miss out, even if you can't attend live
Simple daily practices starting at just 15-20 minutes spread throughout your day
Pre-recorded guided sessions for practice between our live meetings
Comprehensive handouts with all exercises and progress tracking tools
Private messaging access for questions between sessions
What is the Control Pause?
The Control Pause is a simple yet powerful measurement that helps assess your current breathing pattern and track your progress throughout the program. It measures how long you can comfortably hold your breath after a normal exhalation until you feel the first desire to breathe.
This measurement isn't about willpower or lung capacity—it's an indication of your body's carbon dioxide tolerance and breathing efficiency. Your personal Control Pause becomes our baseline and helps us tailor the program to your specific needs while providing an objective way to track your improvement.
During your private 30-minute session, we'll properly establish this measurement and use it to create your personalized approach to the program.
Limited Enrollement
Join us today!
This is one time opportunity to join at almost 50%, along with the 30-minute private session bonus.
Join to retrain your breath and transform your sleep!
Frequently Asked Questions
How is this different from other breathing or meditation programs? Unlike general meditation or breathwork programs, this approach is specifically designed to correct dysfunctional breathing patterns using the clinically-proven Buteyko Method. We focus on all three dimensions of breathing (biochemical, biomechanical, and rhythmic), provide objective measurements of progress, and tailor techniques to your specific sleep and anxiety patterns.
Do I need any special equipment? No special equipment is needed. You'll simply need a quiet space, comfortable seating, and the ability to connect to Zoom. All necessary materials will be provided as digital handouts.
What if I can't attend all the live sessions? Sessions are live on Wednesdays at 10am MT, though all sessions will be recorded, so you can watch them at your convenience if not able to attend live. The private 30-minute session to establish your Control Pause can be scheduled at a time that works for you.
How quickly will I see results? Many participants notice subtle improvements in sleep quality and anxiety levels within the first two weeks. More significant changes typically occur by weeks 3-4, with continued improvement throughout the program. The Control Pause measurement provides an objective way to track your progress.
Will this work if I have sleep apnea and use a CPAP? Yes! This program can be especially beneficial for sleep apnea patients, whether you use CPAP or not. The breathing techniques help strengthen upper airway muscles, improve breathing patterns, and address the non-anatomical phenotypes of sleep apnea. Many CPAP users report improved compliance and reduced pressure needs after completing the program.
Is this approach safe during menopause? Absolutely. In fact, many women find breathing retraining particularly helpful during perimenopause and menopause when hormonal changes can disrupt breathing patterns and sleep. The techniques are gentle and adaptable to your specific needs.