Yes, this course is for anyone navigating stress, emotional overwhelm, or a body that's been holding on for too long. You don't need a specific diagnosis or story to belong here just a readiness to reconnect with your body and find your way back to calm.

It's especially supportive if you're postpartum, carrying grief in any form, or living in a season where life simply doesn't stop.

Some activating breathwork practices aren't suitable for certain medical conditions; gentle alternatives are provided. See the medical conditions section below for guidance.

Not much, that's the whole idea. Some days 5 minutes is all you have and that is all you need. Each exercise is under ten minutes, so you can fit a reset into a lunch break, before the kids wake up, or right before bed. There's no schedule to keep and no pressure to do it all at once dip in for one session or move through them all, whatever your day allows. Repeat as needed - you'll have 4 months of access to explore at your own pace

Because waiting for a free hour never actually happens, five minutes you'll actually use beats an hour-long class you keep meaning to book. 

Research consistently shows that small, repeated practices are more likely to become lasting habits than occasional big efforts. Five intentional minutes can help calm your nervous system, quiet a busy mind and create a pause before stress takes over.

Because the goal isn't perfection. It's giving yourself a simple practice you'll actually use. Many people start with these gentle self paced practices and add live sessions in as their journey grows.

Yes. While the course is designed to be gentle and invitational, activating or transformational breathwork can shift heart rate, blood pressure, and emotional or neurological states. You will not be able to participate in the stronger practice - the 60-second nervous system reset practice and an alternative is provided in this course - if you have any of the following:

• Pregnancy (any trimester)
  
• Epilepsy or any history of seizures
  
• Severe psychiatric conditions such as schizophrenia, bipolar disorder, past or present psychosis, or unmanaged anxiety/panic disorders
  
• Active addiction, recent recreational-drug use, or psychoactive medications that markedly alter brain chemistry
  
• Serious cardiovascular issues (heart disease, uncontrolled blood pressure, recent cardiac surgery)
  
• Chronic lung disease (e.g., COPD, severe asthma)
  
• Recent major surgery or unhealed injuries, especially abdominal/hiatal hernia
  
• Serious or recent eye conditions (glaucoma, retinal detachment/surgery)
  
• Ear or hearing disorders aggravated by pressure changes
  
• Spiritual crisis or other unmanaged  mental-health challenges without professional support
  
• Any other medical, physical, or psychiatric condition that might impair safe participation

If you’re in doubt, consult your GP or specialist first. The gentler, trauma-informed elements of this course remain fully invitational; you control the pace and can modify or skip any practice to honour your body’s signals.

Yes. This course is gentle, invitational, and safe to explore during pregnancy and postpartum. Many of the practices are designed specifically for nervous systems that are stretched thin in this season. The one exception is our 60-second activating reset practice, which isn't recommended during pregnancy; a softer alternative is provided in its place so you're never left without an option.

Yes. Every practice is backed by science and rests on published, peer-reviewed research:

• Slow/diaphragmatic breathing for stress resilience – Randomised studies show that just a few weeks of diaphragmatic or slow-paced breathing lowers salivary cortisol and boosts heart-rate variability, key markers of a calmer, more adaptable nervous system. 
  (The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults.” Ma X. et al., Frontiers in Psychology, 2017 (-RCT measured salivary cortisol & HRV),  and
  

  Effect of Diaphragmatic Breathing on Cortisol & HRV: A Randomised Controlled Trial.” Peng C. K. et al., Mind-Body Medicine, 2014))

• Expressive writing for mood and trauma processing – Controlled trials of structured journalling report lasting improvements in mood, insight, and post-traumatic stress symptoms. 
  (Randomized Controlled Trial of Online Expressive Writing to Address Readjustment Difficulties Among U.S. Afghanistan and Iraq War Veterans.” Sayer N. A. et al., Journal of Traumatic Stress, 2015)
• NLP-based trauma tools: The Reconsolidation of Traumatic Memories (RTM) protocol—an NLP technique—took more than 90 % of veterans below PTSD diagnostic thresholds in a controlled trial. 
  (Evaluation of the Reconsolidation of Traumatic Memories Protocol for the Treatment of PTSD: A Randomized, Wait-List Controlled Trial.” Tylee D. S., Gray R., Glatt S. J., Bourke F., Journal of Military, Veteran & Family Health, 2017)
• Trauma-informed approach: Systematic reviews report that trauma-informed frameworks improve provider competence and patient outcomes across healthcare settings. 
  (Barriers and Enablers for the Implementation of Trauma-Informed Care in Healthcare Settings: A Systematic Review.” Huo Y. et al., Implementation Science Communications, 2023)
  

The core tools you’ll use—breath-led regulation, somatic release, and reflective writing—have solid scientific backing for reducing stress, easing emotional load, and building long-term resilience.

You'll receive an email right after purchase with a link to set up your account. If you're on your phone, we recommend downloading the Kajabi app so you can easily access your practices on the go. Once your account is set up, you'll have access to every exercise and lesson, go at your own pace, whenever it suits you for 4 months. 

A quick, honest note: if you're craving something more intense and cathartic, this is not for you. A Microdose is deliberately gentle.