Self-guided programme · €27
The 21-Day Baseline Reset
10 to 15 minutes a day to shift your body out of chronic fight-or-flight
If you're waking up tired, catching yourself sighing through work, or feeling like your nervous system is stuck on high alert, your breathing baseline has drifted. Over 21 days, this self-guided protocol retrains your breathing mechanics so your body can actually rest, recover, and stay calm under pressure.
What you get
- A guided 21-day roadmap: one clear focus and practice for each day, across three weeks
- Daily check-in to log your morning BOLT score and tick off your practices
- A progress chart that tracks your BOLT score across the 21 days
- Built-in BOLT stopwatch plus circle, box and triangle breath pacers
- Eight practices: cadence, Ujjayi, box, 4-7-8, small and walking breath holds, and Breathe Light
- Key ideas in plain words: overbreathing, NLSD, CO2 tolerance, BOLT and why the nose comes first
- Bonus for athletes: breathing for focus, clarity under pressure and warm-ups
- The 13-page companion guide to download and keep
Online portal plus a 13-page PDF guide. Access starts straight after purchase.
The 21 days
Week 1: Unblocking and awareness
Close the mouth, notice how you breathe and set your starting BOLT score.
Week 2: Breathe Light and tolerance
Breathe less and get comfortable with gentle air hunger, like training a muscle.
Week 3: Integration and cadence
Slow, steady rhythm with the pacer and Ujjayi, carried into daily life and sleep.
Questions
- Do I need to take the assessment first?
- No. The assessment gives you your starting numbers, but the programme works wherever you are starting from.
- How much time does it take each day?
- Around 10 to 15 minutes of practice, plus small habits like nasal breathing that you carry through your day.
- I have a low BOLT score. Is this suitable?
- Yes. Every practice is gentle and paced for safety. If anything feels stressful, you pause and come back to it later.
- How do I get access?
- After purchase, create your account with the same email and the portal opens on Day 1. The guide is in the Resources section.
Want to know your numbers first? The free assessment measures your BOLT score, breathing rate and breath hold in about five minutes.
Take the free assessmentAlready a member? Sign in to the portal