Reset
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Library
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Reset • Library •
Welcome to the Reset Library!
I'm so glad you're here. This is your space to explore the gentle power of breath and support a resilient, flexible nervous system.
You'll find free, science-backed micro-practices to help you breathe with ease, reset, and access calm when you need it.
FUNCTIONAL BREATHING
When we’re born, we breathe in a way that’s effortless, rhythmic, and deeply nourishing for our wellbeing, but over time, stress, posture, and modern habits can disrupt that natural flow. Functional breathing uses the brain’s neuroplasticity, its ability to rewire and adapt, to retrain your body to breathe optimally again. This gentle reset supports your nervous system, builds resilience, and lays the groundwork for deeper breathwork practices to truly take root.
HEALTH BENEFITS OF
FUNCTIONAL BREATHING
How we should be breathing naturally, the most optimal way to breathe!
Improves oxygenation to cells through diaphragmatic and nasal breathing
Enhances brain oxygen flow for better cognition and emotional regulation
Activates parasympathetic response, easing stress and anxiety
Engages core muscles to support posture and spinal alignment
Slows the breathing, decreasing the demand for oxygen
Boosts nitric oxide, strengthening immune and respiratory health
HUMMING BEE BREATH
HEALTH BENEFITS
Increases nitric oxide improving circulation and sinus health
Stimulates vagus nerve enhancing relaxation and mood
Lowers heart rate and blood pressure supporting cardiovascular health
INSTRUCTIONS
Inhale through the nose
Exhale making a humming noise in the throat
Place your hands on your ears to increase the vibration
Practice for a few minutes or longer if you can
DOUBLE INHALE EXHALE
HEALTH BENEFITS
Maximizes lung inflation aiding CO2 release and oxygen uptake
Slows heart rate calming the nervous system in real time
Improves mood and focus outperforming mindfulness meditation in some studies
INSTRUCTIONS
Inhale fully through the nose.
Add a gentle second top-up inhale through the nose.
Exhale, sighing out through the mouth, exhale all the air out.
Visualise stagnant energy or overwhelm leaving your body with the exhale.
Optionally layer in affirmations (e.g. “I am calm,” “I release with ease”).
Repeat for 1–2 minutes or longer if you can.
PURSED LIPS BREATH
HEALTH BENEFITS
Prolongs exhalation to reduce breathlessness and improve oxygen exchange
Supports parasympathetic activation, calming the nervous system
Enhances lung function and airway stability, especially during exertion or stress
INSTRUCTIONS
Inhale gently through the nose
Exhale slowly through pursed lips, as if blowing out a candle
Let the exhale be longer than the inhale to activate calm
Practice for a few minutes, or longer if it feels supportive
Physiological Sigh
HEALTH BENEFITS
Proven to be one of the fastest ways to reduce stress
Helps release tension and restore emotional balance
Supports healthy heart rhythms and vagus nerve tone
Builds resilience by helping your nervous system recover from stress more quickly
INSTRUCTIONS
Take a deep breath in through your nose, filling your lungs.
Breathe out slowly and completely through your mouth with a LOUD sigh.
Repeat 2–3 times.
4-7-8 breath
HEALTH BENEFITS
Promotes parasympathetic activation and deep relaxation
Supports emotional regulation and sleep readiness
Gently lengthens the exhale to calm the heart rate and settle the mind
Builds tolerance for stillness and enhances vagal tone through breath retention
INSTRUCTIONS
Breathe in quietly through your nose for a count of 4.
Hold your breath gently for a count of 7.
Exhale slowly and audibly through your mouth for a count of 8, as if fogging a mirror.
Repeat for 4 breath cycles, gradually increasing to 8 cycles if comfortable.
Keep the breath soft, unforced, and rhythmic.
Vagus Nerve Resets
Vagal neck unwind
Hormonal changes can heighten sympathetic activation, leading to jaw tension, neck stiffness, and shallow breathing. The vagus nerve—our body’s primary brake pedal—runs through the neck and is sensitive to compression. Releasing this area helps restore breath flow, reduce anxiety, and support sleep onset.
Instructions
Sit or stand comfortably. Let shoulders drop. Keep your gaze directed forward.
Slowly tilt your right ear towards your right shoulder without turning your head, as you do this, allow the left side of your neck to fully lengthen.
Turn your gaze to the right and take 4-6 deep breaths paying attention to the sensations in your left neck.
Return your head to the initial position and repeat on the left side.
The Brow Pause
The brow is a key site of held tension—where thought, worry, and overwhelm often accumulate. During menopause, heightened sensitivity and emotional fatigue can make this area feel especially tight or activated. This gentle ritual calms cranial nerves (including branches of the trigeminal), softens facial holding patterns, and signals safety to the nervous system. It’s a quiet invitation to pause, reset, and return to yourself.
Instructions
Place fingertips gently along the brow ridge, just above the eyes.
Apply soft, steady pressure—enough to feel contact, not force.
Hold for 10–20 seconds, breathing slowly.
Sweep outward toward the temples with a light stroke.
Optional: Add a low hum or sigh to deepen the release.
The Fake Yawn
During menopause, declining estrogen affects brain temperature regulation, emotional processing, and sleep architecture. The precuneus—a brain region activated by yawning—is linked to self-awareness and emotional regulation, both of which can feel compromised during hormonal shifts. Intentional yawning helps cool the brain, reduce mental fog, and signal parasympathetic safety.
Instructions
Inhale slowly through the nose, then open the mouth wide in a yawn-like stretch.
Exhale with a soft sigh, releasing tension.
Repeat 3–5 times, allowing spontaneous yawns to emerge.
Optional: Stretch arms overhead to amplify the reset.