The Deliberate Practice
A weekly nervous system rhythm
Consistency without pressure.
Regulation without rigidity.
A practice that meets you where you actually are.
The Deliberate Practice is a weekly, breath-led nervous system container for women who feel overwhelmed, stretched thin, or stuck in cycles of urgency and exhaustion.
Regulate your nervous system
Rebuild self‑trust
Close stress loops before they become coping patterns
This isn’t about doing more.
It’s about changing the state your life is being lived from.
This isn’t a motivation problem.
It’s a nervous system problem.
Most women don’t procrastinate because they’re lazy.
They procrastinate because their nervous systems are overwhelmed, dysregulated, or stuck in freeze.
So they push.
Or numb.
Or overthink.
Or wait for the “right energy.”
The Deliberate Practice helps you regulate first — then act.
Want to understand what’s actually happening in your body when you’re overwhelmed?
→ See how weekly breathwork changes the nervous system
You might be struggling because your body is exhausted.
You can know what to do and still not do it.
You can want change and still reach for old patterns.
You can be sober and still feel dysregulated, disconnected, or flat.
That’s not a mindset issue. That’s a nervous system asking for consistency, not intensity.
What This Is
The Deliberate Practice is:
• one weekly guided practice (private podcast)
• one short live midweek reset
• one deeper monthly breathwork journey
All designed to help you:
• regulate your nervous system
• reduce overwhelm
• follow through without force
• come back to yourself again and again
Ready to feel this in your body... not just understand it?
Weekly practice.
Midweek reset.
Monthly deeper breathwork.
What’s included:
• Weekly Core Practice (private podcast)
• Weekly Live Anchor (Wednesdays, midday)
• Monthly Long-Form Breathwork (Sunday)
• Growing Practice Library
Begins February 1
The Deliberate Practice is a weekly, breath-led nervous system rhythm designed to help you feel steadier, calmer, and more anchored in your body and life. This is not a challenge or a program to keep up with. It’s a place to return — consistently, gently, and deliberately. Each week, you’ll be guided through practices that support regulation, reduce overwhelm, and build the capacity to follow through without force. Cancel anytime
Who This Is For
This is for you if:
You’re carrying a lot … responsibility, leadership, emotional load, and your body feels it
You’re stressed, burnt out, or constantly holding it together on the outside
You’re struggling with consistency, procrastination (even when you care)
You feel disconnected from your body, your intuition, or your sense of ease
You’re tired of pushing, fixing, and optimizing yourself
You want support that feels grounding, not demanding
You’re curious about nervous system work, breathwork, and living more deliberately
You may also be:
Alcohol-free, sober-curious, or re-evaluating your relationship with alcohol
Noticing that old coping patterns don’t work anymore
High-functioning but internally exhausted
This may not be for you if:
You want a quick fix or dramatic breakthrough
You prefer rigid rules, hustle-based accountability, or constant output
You’re not willing to slow down enough to feel and integrate
This is not just for women quitting drinking.
It’s for any woman craving steadiness, clarity, and a place to land.
Why This Works
Your nervous system learns through repetition, not insight. It’s also making more decisions than you think.
When it’s dysregulated, you:
• avoid
• overwork
• numb
• freeze
• react
When it’s regulated, you:
• choose more clearly
• follow through more easily
• feel grounded
• respond instead of react
This practice trains that shift… gently, consistently, sustainably.
Consistent exposure to safety, breath, reflection, and community creates:
Fewer spikes
Shorter stress cycles
Less need for numbing
More trust in yourself
This is how change becomes your default.
What Weekly Breathwork Changes Over Time
This work isn’t abstract.
It’s physiological.
It’s relational.
And it compounds over time.
When you practice nervous-system–aligned breathwork consistently, your body begins to shift the state it’s living from.
And when the state changes… behaviour, emotions, and self-talk follow.
THE PHYSICAL BODY
(Where stress first shows up)
Weekly breathwork helps:
reduce baseline cortisol and adrenaline
(yes, including the chronic “cortisol belly” many women carry)release tension held in the jaw, shoulders, diaphragm, hips
improve sleep quality and digestion
support hormonal regulation and nervous-system balance
move the body out of fight-or-flight and into rest-and-repair
When the body feels safer, it stops bracing.
And when the body stops bracing, energy becomes available again, for living, not just coping.
THE MENTAL BODY
(Where overwhelm and self-criticism live)
As the nervous system regulates, women often notice:
less racing or looping thoughts
reduced anxiety and mental noise
fewer catastrophic spirals
clearer decision-making
quieter, kinder inner dialogue
This isn’t because you “think differently.”
It’s because a regulated nervous system stops feeding the mind constant threat signals and the mind finally gets to rest.
THE EMOTIONAL BODY
(Where reactivity and shutdown come from)
Consistent breathwork helps:
reduce emotional reactivity and snapping
soften irritability and impatience
increase emotional tolerance without suppression
allow feelings to move instead of getting stuck
create space between stimulus and response
This is why women often say:
“I feel less snappy… and more like myself again.”
Not because life changed but because their capacity did.
THE ENERGETIC BODY
(Where motivation, vitality, and connection flow)
Your energy is constantly moving …. or is trying to.
Stress, tension, unresolved emotion, and chronic vigilance disrupt energy flow in the body.
When energy is blocked or scattered, you may experience:
fatigue despite rest
lack of motivation
numbness or disconnection
feeling “stuck” or heavy
low creativity or joy
Breathwork restores circulation, not just of oxygen, but of energy.
As energy starts to move again, women often feel:
more present
more alive
more grounded
more connected to themselves
This is where intuition comes back online.
HOW THE FOUR BODIES WORK TOGETHER
(This is the key most people miss)
You don’t have a mental problem or a physical problem or an emotional problem.
You have interconnected systems.
When one body relaxes, it creates space for the others.
When the physical body releases → the mind quiets
When the mind settles → emotions soften
When emotions move → energy flows
When energy flows → self-trust and clarity return
This is why breathwork works when “trying harder” doesn’t.
You’re not fixing yourself.
You’re removing the interference.
WHY ENERGY FLOW MATTERS, ESPECIALLY RELATIONALLY
When energy is disrupted, it doesn’t just affect how you feel.
It affects how you relate.
To yourself:
harsher self-talk
more self-doubt
more second-guessing
less compassion
To others:
increased reactivity
impatience
withdrawal or over-functioning
feeling misunderstood or unseen
When energy flows and the nervous system is regulated:
you respond instead of react
communication softens
boundaries feel clearer
connection feels safer
This is not mindset work.
It’s state work.
WHAT THE DELIBERATE PRACTICE OFFERS
The Deliberate Practice is designed to support all four bodies, together.
Through:
weekly guided breathwork
a consistent midweek nervous-system reset
and a deeper monthly integration journey
You’re not chasing calm.
You’re building capacity, steadiness, and trust, in your body and in yourself.
When your nervous system feels safe,
your body relaxes,
your mind softens,
your emotions move,
and your energy flows.
That’s when life starts to feel livable again.
The Energy of This Space
No fixing. No saviour energy. No pressure to perform healing.
Just deliberate practice.
Pricing & Access
Monthly
Cancel anytime. Stay as long as it serves you.
This is designed to grow with you, not rush you through.
You don’t need to overhaul your life.
You need a place to land, again and again, until your body remembers you’re safe.
That’s what this is.
Welcome to The Deliberate Practice.