Day 1: Stop the stress spiral
Before you press play, take a minute to notice how you actually feel. Where does your body hold tension — your face, chest, or belly? You’re not trying to fix anything yet. Just become aware of what's actually going on.
As you listen, you’ll explore the link between tension and breathing, and how a few minutes of conscious belly breathing can calm the nervous system and give you a small but real sense of reset.
💡 Try scheduling a 15-minute daily “Just Breathe” slot in your calendar. Same time each day builds the habit fast.
Day 2: Start the day calm
This morning reset guides you through diaphragmatic (“belly”) breathing — a simple, practical way to ground your body and steady your mind before work begins.
Reflection before you listen: How do you usually start your day? Do you wake up already thinking about the first meeting, the inbox, the to-do list?
Today’s short practice helps you catch that rush before it takes over. As you breathe deeper into your belly, your nervous system shifts out of “go-mode” and into a rhythm that feels calm, clear, and ready.
💡 Try this: before switching on your laptop or computer later, take three slow breaths and feel your lower belly rise and fall. Notice how different the day feels.
Day 3: Keep your cool when it matters
Try this quick coaching tool: What Three Words?
Think of an important conversation you need to have soon. What three qualities do you want to bring to it? Example: Kindness balanced with integrity and courage — so compassion doesn’t slide into people-pleasing.
In this practice, you’ll charge yourself with one of those qualities, so it’s right there when you need it most.
Before you listen: Recall a time you’ve already demonstrated that quality. Recollection reminds you: you can do this — even if it feels uncomfortable.
Day 4: Stay in control when frustrated
Explore how frustration, anger and irritation show up physically — the tight jaw, the shallow breath.
Then use slow, conscious breathing to release that tension so you can respond helpfully instead of reacting.
💡 Try this: Next time frustration hits, notice the physical response in your body. Pause for one long exhale before you speak. That single breath gives you back choice and control.
Day 5: Feel alive again
A guided meditation for joy and energy.
You'll bring someone to mind who you enjoy being around.
As you think of them, notice what happens in your body — the small lift in your chest, a hint of warmth or a smile you didn’t plan.
💡 Try this: Send a quick message of thanks or encouragement today. Notice how it changes your mood, even slightly.
Day 6: Reset your energy in 10 minutes
Try a simple technique, adapted from freedivers who need to be relaxed and energised at the same time. Otherwise, their heart rate increases and they use up the oxygen in their body too quickly, so they can't dive deep.
It’s ideal before a meeting, presentation, or that mid-afternoon dip when your brain feels foggy.
Breathe into your belly for 2 counts. Pause for 2. Into your ribs for 2. Pause for 2. Then breathe out slowly for 10 (if you can).
If you start to feel dizzy, light-headed, or uncomfortable, stop and breathe normally.
Day 7: Quiet your mind
Do you ever wish the thinking voice in your head would just take a holiday? This 10-minute guided breathing exercise shows you how.
The Box Breath gives your busy mind something steady to focus on — no pushing thoughts away, no striving to be “zen.”
Inhale for 4 | Hold for 4 | Exhale for 4 | Hold for 4
Imagine tracing a square in your mind as you breathe. If you start to feel dizzy, light-headed, or tense, stop and return to normal breathing. Everyone’s rhythm is different — slow down or speed up the count if needed. As you settle, notice how the inner voice gets quieter, and your body starts to feel more relaxed too.
💡 Try this: Use it between meetings, on walks, or before bed.
Day 8: Get out of your head
Been busy planning, analysing or problem-solving? This will help you shift gears and come back to the present.
We talk about gut feelings, losing heart, keeping our feet on the ground — our own language already tells us where calm and insight live: in the body.
This practice takes those ideas literally. You’ll move your attention from thoughts into your belly, legs, and feet, using the breath to focus on something solid and real.
💡 Everyday tip: Bring your attention to your feet when you walk — even on your way to the kitchen or the loo. Grounding starts with awareness, not effort.
Day 9: Strong enough to be kind
Kindness isn’t about being nice or polite. It’s one of my favourite coaching themes because it’s so often misunderstood.
The path of kindness can only be walked by the strong. When we try to rev up kindness by effort, we just add more tension.
Real kindness doesn’t need to be forced — it’s already part of us. We just forget. This practice helps you reconnect with that.
💡 Everyday tip Before a tough conversation or meeting, pause for one slow breath and remember: kindness isn’t weakness — it’s strength in action.
Day 10: When someone drains you
For when someone difficult has thrown you off and you don’t want it running the rest of your day.
It’s not about saying their behaviour was okay or pushing yourself to feel kind. It’s about choosing your response so you’re not pulled into someone else’s patterns or emotions.
Why? Because you want to live by your values. Because you want to act based on what's helpful, not your own reactivity.
You’ll picture the person briefly, notice the reaction in your body, and use the breath to take some of the charge out of it — a simple way to reset after dealing with draining people.
Day 11: When you're really angry
Most people try to push anger down or pretend it’s not there. But that rarely leads to helpful action.
Today’s practice helps you see three things clearly:
the emotion (anger, frustration, anxiety)
the story you’re telling about the person
the physical reaction in your body
Once you can notice these without getting swept up in them, you get more room to respond instead of react.
Day 12: Shift your mood
Stuck thinking about someone you're finding difficult?
Instead of focusing on the problem, you’ll bring to mind a different person who genuinely lifts you.
This isn’t pretending everything is fine. It’s showing your nervous system another option, so you’re not trapped in the same loop all day.
Most of us spend far too long rehearsing what’s painful
instead of noticing what supports us. Day 12 shows you how to use what’s good as a real, physical resource.
Day 13: How to stop reacting
If you want to respond differently in tough situations, you need to see what’s happening in real time. Most of us only notice we’ve reacted after the moment has passed.
Today’s practice builds the skill that sits underneath all behavioural change: the ability to notice your experience as it unfolds, so you have a genuine choice in how you respond.
