🌿 Course
The Great Exhale
Designed to align with the rhythms of nature and the science of the Gut-Brain Axis, this course is a holistic intervention to shut off the "fight or flight" response and turn on your body’s natural ability to repair.
Burnout isn't a badge of honor. It is a sign that your body is stuck in survival mode. In a world that demands we constantly "do more," we have forgotten how to simply be. We wake up tired, run on caffeine and cortisol and go to bed with racing minds. We treat our bodies like machines, ignoring the bloating, the brain fog and the exhaustion, hoping that if we just push harder, we will finally feel good. But you cannot think your way out of burnout. You have to heal your way out. Welcome to The 10-Day Reset. This is not a weight loss challenge. This is not a restrictive diet. This is a homecoming. Designed to align with the rhythms of nature and the science of the Gut-Brain Axis, this course is a holistic intervention to shut off the "fight or flight" response and turn on your body’s natural ability to repair. What You Will Experience Inside: 🥗 The Anti-Inflammatory Protocol (AIP) Meal Suggestions: A simple, nutrient-dense meal plan designed to soothe gut inflammation, flush toxins and fuel your mitochondria. No complex cooking—just real food that acts as medicine. 🧠 Somatic Healing Practices: 30 daily exercises (Morning, Noon, and Night) to manually discharge trapped stress from your fascia. From "The Startle Shake" to Vagus Nerve massage, you will learn to regulate your nervous system in minutes. ☀️Daily Toxin Detox Education and Best Practices: Cleaning our environment is just as important as taking care of our body, mind and spirit. 📓 Journaling prompts: 3 Daily prompts to help with deeper contemplation's around conditioning, shadow work and your healing journey. The Goal: To clear the static. To leave behind the "hustle"
Membership unlocks this course
Free preview lessons are marked below. The full course opens with Hub membership, from $9 a month.
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Start here🔒 A 10-Day Reset for Body, Mind & Spirit Members
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Phase 1: The Physical Flush (Days 1–3)🔒 Phase 1: The Physical Flush (Days 1–3) Members
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Day 1: Hydration & Safety🔒 Supplement Spotlight: Trace Minerals (Drops or Sea Salt) Members🔒 Anti-Inflammatory Menu — Hydration Focus Members🔒 Toxin Audit: The Water Check Members🔒 Daily Somatic Trio Members🔒 Breathwork: 4-7-8 Relaxing Breath Members🔒 Mindfulness: The Sensory Scan Members🔒 Journal Prompts Members
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Day 2: Gut Rest & Digestion🔒 Supplement Spotlight: L-Glutamine Members🔒 Anti-Inflammatory Menu — Warm & Cooked Members🔒 Toxin Audit: The Plastic Purge Members🔒 Daily Somatic Trio Members🔒 Breathwork: Box Breathing Members🔒 Mindfulness: Mindful Chewing Members🔒 Journal Prompts Members🔒 Deep Dive: Creating a Safety Rhythm Members🔒 Recipe: Slow Cooker "Gut Hug" Stew Members🔒 Recipe: Lemon Juice & Mineral Water Members
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Day 3: Cortisol & Movement🔒 Supplement Spotlight: Turmeric (Curcumin) Members🔒 Anti-Inflammatory Menu — Magnesium Rich Members🔒 Toxin Audit: Fragrance Detox Members🔒 Daily Somatic Trio Members🔒 Breathwork: Alternate Nostril Breathing Members🔒 Mindfulness: Earthing Members🔒 Journal Prompts Members🔒 Recipes Members🔒 Deep Dive: Dry Brushing — A Ritual for Detox, Digestion & Nervous System Support Members
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Phase 2: The Emotional Exhale (Days 4–7)🔒 Phase 2: The Emotional Exhale (Days 4–7) Members
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Day 4: Tech Detox & Blue Light🔒 Supplement Spotlight: Ashwagandha Members🔒 Anti-Inflammatory Menu — Eye & Brain Health Members🔒 Toxin Audit: The Blue Light Members🔒 Daily Somatic Trio Members🔒 Breathwork: Physiological Sigh Members🔒 Mindfulness: Candle Gazing (Trataka) Members🔒 Journal Prompts Members🔒 Deep Dive: Ashwagandha & the "Tired but Wired" Cycle Members🔒 Deep Dive: Blue Light Glasses Members
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Day 5: Emotional Mapping🔒 Supplement Spotlight: Magnesium Glycinate Members🔒 Anti-Inflammatory Menu — Comforting & Affordable Members🔒 Toxin Audit: The Bedroom Air Members🔒 Daily Somatic Trio Members🔒 Breathwork: The Physiological Sigh Members🔒 Mindfulness: The Body Scan Members🔒 Journal Prompts Members🔒 Deep Dive: Interoception — The Sixth Sense Members🔒 Deep Dive: A Halfway-Point Reflection Members
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Day 6: Boundaries & Energy Leaks🔒 Supplement Spotlight: Vitamin D3 + K2 Members🔒 Anti-Inflammatory Menu — Fiber Rich Members🔒 Toxin Audit: The Kitchen Sponge Members🔒 Daily Somatic Trio Members🔒 Breathwork: Lion's Breath Members🔒 Mindfulness: The "Noting" Technique Members🔒 Journal Prompts Members🔒 Deep Dive: Sunlight as Medicine Members🔒 Deep Dive: The Great Unmasking — Why Your "No" Is the Most Authentic "Yes" Members
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Day 7: Rest & Repair🔒 Supplement Spotlight: Omega-3s (Fish Oil or Algae) Members🔒 Anti-Inflammatory Menu — Easy Digestion Members🔒 Toxin Audit: Social Media Feed Members🔒 Daily Somatic Trio Members🔒 Breathwork: The Stabilizing Box Breath (4-4-4-4) Members🔒 Mindfulness: Yoga Nidra (Non-Sleep Deep Rest) Members🔒 Journal Prompts Members🔒 Deep Dive: The Great Lie — Why You Believe You Haven't "Earned" Your Rest Members🔒 Deep Dive: Red Light Therapy & Massage for Cellular Repair Members
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Phase 3: The Spirit Activation (Days 8–10)🔒 Phase 3: The Spirit Activation (Days 8–10) Members
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Day 8: Intuition & Gut Connection🔒 Supplement Spotlight: Probiotics / Prebiotics Members🔒 Anti-Inflammatory Menu — One-Ingredient Foods Members🔒 Toxin Audit: The "Shoulds" Members🔒 Daily Somatic Trio Members🔒 Breathwork: Belly Breathing Members🔒 Mindfulness: The Silent Meal Members🔒 Journal Prompts Members🔒 Deep Dive: The Gut-Brain Axis Members🔒 Deep Dive: The Era of the Expert Is Over Members
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Day 9: Confidence & Expansion🔒 Supplement Spotlight: B-Complex (Methylated) Members🔒 Anti-Inflammatory Menu — High Vibe Members🔒 Toxin Audit: The News Members🔒 Daily Somatic Trio Members🔒 Breathwork: Breath of Fire (short burst) Members🔒 Mindfulness: Future Self Visualization Members🔒 Journal Prompts Members🔒 Deep Dive: The Architect of Reality Members🔒 Deep Dive: The Great Detox — Your Environment as the Invisible Anchor Members
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Day 10: Integration & Celebration🔒 Supplement Spotlight: Electrolytes Members🔒 Anti-Inflammatory Menu — Celebration Members🔒 Toxin Audit: The Un-Followed Members🔒 Daily Somatic Trio Members🔒 Breathwork: 5-5-5 (Balance) Members🔒 Mindfulness: The Vow of Vitality Members🔒 Journal Prompts Members
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The Great Exhale: Master Grocery List🔒 10-Day Meal Plan Members🔒 Produce (Fresh & Frozen) Members🔒 Proteins Members🔒 Pantry & Grains Members
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Recipes🔒 Breakfasts Members🔒 Lunches (Salads & Soups) Members🔒 Dinners Members
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The Daily Somatic Practices — Full Instructions🔒 Day 1: Signaling Safety Members🔒 Day 2: Digestive Flow Members🔒 Day 3: Releasing Cortisol & Anger Members🔒 Day 4: Head, Neck & Tech Release Members🔒 Day 5: Emotional Mapping Members🔒 Day 6: Boundaries & The "No" Members🔒 Day 7: Rest & Repair Members🔒 Day 8: Intuition & Gut Connection Members🔒 Day 9: Confidence & Expansion Members🔒 Day 10: Integration & Celebration Members