Reset Library

Reset Library

Welcome to the Reset Library! I’m so glad you’re here. This is a space to explore the gentle power of your breath and nurture a flexible, resilient nervous system. I’ll be regularly adding free, science backed bite-sized tips and techniques to help you breathe optimally, re-set and feel more grounded in your body. Whether you’re easing through change or simply seeking a moment of calm, there’s something here for you.

FUNCTIONAL BREATHING

HEALTH BENEFITS

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 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

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

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.

More breathwork techniques, resources and videos coming soon!