About the book
The Breath Reset Plan
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The Breath Reset Plan unfolds in three acts. First you learn to read your everyday breathing and the physiology beneath it. Then you learn specific practices you can bring into real life moments, practices that interrupt familiar spirals and retrain what your system defaults to. Finally you learn how lasting change takes root through nervous system learning, when safety meets novelty and curiosity is allowed, so the body updates its patterns from the inside out.
Bringing together modern respiratory physiology, nervous system science, and classical yogic breathing, the book maps how everyday breathing shapes your mood, energy, sleep, and resilience. It also explains how a chronically activated or depleted nervous system state can start to feel like who you are, and how to shift that baseline from the inside out.
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This plan moves through five core areas where your breath, nervous system and daily life meet
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Awareness
The ability to recognise your baseline, to see the breathing patterns and nervous system responses you default to, and to step in when they no longer serve you.
Connection
The capacity to stay in relationship with your body’s internal signals, other people and the world around you, even in moments of discomfort or intense activation.
Sleep
The foundation of repair. Often disrupted by disordered breathing, and essential for long term nervous system resilience.
Gut
Where breath, digestion and chemistry meet, shaping the nervous system state through gut–brain signalling and internal feedback loops.
Movement
Where breath meets posture, rhythm and expression. Movement becomes a visible echo of internal change, the body’s way of saying the conditions have changed and more freedom is possible.
Across these areas, the book keeps returning to one through-line:
Your breath is continually influencing your nervous system, and your nervous system is continually shaping your breath, until those patterns start to feel like who you are.
The Three Part Plan
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Understanding Breath
Your life is not shaped only by what happens to you. It is shaped by the state you are in when it happens, and that state is shaped by your breath. Learning to understand your own breathing – what I call becoming a “breath detective” – is the first window into your nervous system and a mirror back to yourself.
This part of the book helps you see your baseline clearly. You begin to recognise the patterns you default to in rest and in stress, how you breathe when you are trying to hold yourself together, and how you breathe when you finally let go.
Breath Resets
Breath resets work by interrupting habitual patterns and creating conditions for the nervous system to build new predictions. You encounter them throughout the book, woven into the chapters as practices that let you embody what you are learning as you go.
In the final chapter the resets come together in three distinct Reset Plans. Each one is built around a nervous system profile, offering a clear map towards self understanding, breath retraining and lasting change. You begin with the profile that most closely reflects your current experience and experiment from there, allowing your system to show you how it responds rather than forcing it into a fixed category.
Breath resets form the practical spine of this work, turning ideas into experience and giving your system a way to practise change from the inside out.
State Shifts
State shifts happen when breath resets begin to take hold; when the breath retrains the nervous system to become more flexible, responsive and resilient. You build the capacity to shift from chronic arousal into steadier regulation, and out of reflexive reaction into more deliberate response.
As internal states reorganise, perception reorganises with them. Signals that were once encoded as threats are reclassified as manageable. Choice points widen. A different way of moving through the world starts to become available, not as a performance but as a felt possibility in your body.
Who Is This Book For
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This book is for you if
- you have done the work through talk therapy, mindfulness, ice baths or self help, but still do not feel fully yourself
- you have already tried breathwork, but it felt overwhelming or disconnected, or it simply did not last
- you want to stop outsourcing your regulation and begin cultivating it from within
- you want to feel alive and grounded without escaping your life, bypassing what is difficult or numbing your pain
It is also for teachers, clinicians and practitioners who work with breath and nervous system concepts every day and want a clearer, more nuanced map that honours both science and lived experience.
How this book sits alongside my work
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The same framework that shapes The Breath Reset Plan underpins my trainings and one to one work. The language of “breath detectives”, breath resets and state shifts is not confined to the page – it is used with real people, with real data and real constraints, in clinics, studios and everyday homes.
If you come to the book first, it will give you a map you can bring into any future training or mentoring. If you have already worked with me, the book offers a way to revisit and deepen the material in your own time, and to share it with the people you care for.
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