6 Week Program

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Breath Retraining and Nervous System Reset

The six week program is a progressive journey designed to help you understand your breath, recognise how stress shows up in your body, and learn how to use breathing as a practical tool to create greater calm, balance and resilience in everyday life.

Across six weeks, we move from awareness into practice exploring your individual breathing patterns, nasal breathing and oxygen efficiency, breath holds and nervous system capacity, coherence, CO₂ tolerance and the physiology behind how we breathe. Along the way, we track changes in breathing capacity while introducing practical techniques that can support stress regulation, focus, recovery and overall wellbeing. The program will also include 5 guided breath flow videos and on-going support for the six weeks.

But this program is about more than learning breathing techniques. Each week builds upon the last, giving you a deeper understanding of the relationship between your breath, body and nervous system, while creating dedicated space to slow down, reconnect and experience the breath for yourself.

  • Week 1 — Breath Retraining & Building CO₂ Tolerance

    Session Length: 90 Minutes

    Week One establishes your starting point. You’ll learn the fundamentals of breath retraining, explore why CO₂ tolerance matters and record your individual Baseline Score  with a comfortable breath hold that gives us a measurable benchmark to track throughout the program.

    You’ll begin a simple daily breath retraining protocol designed to gradually improve your tolerance to CO₂ and influence the way you breathe beyond your conscious practice.

    The goal is to begin retraining your everyday breathing and how frequently, deeply and efficiently you breathe during the many hours you’re not thinking about it.

    Week 1 Finish’s with a Heart Coherence breathing practice that can be used daily to regulate your nervous system and assist in breath retraining. 

  • Week 2 — Nasal Breathing & Restorative Regulation

    Session Length: 90 Minutes

    Week Two focuses on slowing the breath and understanding the relationship between the way you breathe and the state of your nervous system. You’ll explore the difference between the sympathetic fight-or-flight response and the parasympathetic rest-and-digest state and how your breathing can influence the way your body moves between the two.

    You’ll learn why nasal breathing encourages slower, more efficient breathing and how becoming aware of the speed, depth and rhythm of your breath can help you recognise when your nervous system is becoming activated.

    The focus then shifts towards the parasympathetic nervous system, exploring how slower breathing with a longer, controlled exhale can help signal safety to the body and support a shift towards rest, recovery and regulation.

    Week 2 finishes with a Calming Breath flow giving you a simple daily practice to intentionally slow your breathing, lengthen your exhale and help your body access its natural rest and digest state.

  • Week 3 — Breath Holds & Nervous System Capacity 

    Session Length: 90 Minutes

    Week Three moves from the slower breathing of Week Two into faster breathing and breath holds, exploring how we can intentionally activate the sympathetic nervous system through controlled activation.

    You’ll be introduced to intermittent hypoxia, using structured breath holds to temporarily reduce oxygen availability while building your tolerance to rising CO₂ and increasing your capacity to remain calm under pressure.

    You’ll also explore the relationship between CO₂ and oxygen delivery and how increasing carbon dioxide can help release oxygen from the blood into the tissues where it is needed.

    Week 3 finishes with a short daily breath flow combining faster, fuller breathing with three rounds of breath holds. It’s a practice you can return to whenever you need a reset, a deeper connection to yourself, or simply a moment to step away from your day,  finishing in a beautifully calm and grounded space.

  • Week 4 — Breathing Toolbox & Performance Breath

    Session Length: 90 Minutes

    Week Four expands your breathing toolkit, introducing a variety of techniques and showing you how different breathing patterns can be used to intentionally influence your energy, focus and nervous system state.

    You’ll explore everything from faster breathing to slower, more controlled techniques, including HA Breaths, Shamanic Breathing, Power Breathing, Humming Breath and Alternate Nostril Breathing.

    You’ll also explore breathing for sports performance, understanding how specific breathing techniques can support endurance, recovery and overall performance, and how the breath can be used more effectively during physical activity.

    The goal is to give you the confidence to choose different techniques depending on what your body and mind need, whether that’s energy, performance, focus, regulation or recovery.

    Week 4 finishes with a Clarity Breath Flow, bringing several of these techniques together before moving into Alternate Nostril Breathing to encourage balance and equilibrium, leaving you feeling clear, centred and grounded.

  • Week 5 — Between Waves Signature Breath Flow

    Session Length: 90 Minutes

    Week Five is about bringing everything you’ve learned so far together and returning to the Between Waves Signature Breath Flow with a deeper understanding of your breath, your body and your nervous system.

    You’ll revisit the 40-minute guided flow you experienced at the beginning of the program, this time recognising the purpose behind the different breathing techniques and how they work together to progressively shift your physical, mental and emotional state.

    Rather than focusing on learning something new, Week Five is an opportunity to let go of the thinking, close your eyes and simply experience the breath noticing how differently the same journey may land now after several weeks of breath retraining and practice.

    Week 5 finishes with stillness and integration, allowing you to experience the Signature Flow from a new perspective and appreciate just how much your relationship with your breath may have changed.

  • IWeek 6 — Conscious Connected Breathwork

    Session Length: 2 Hours

    Week Six is the culmination of your journey. Everything you’ve learned and experienced over the previous five weeks has been building towards this opportunity to participate in a full Conscious Connected Breathwork journey.

    With a greater understanding of your breath, nervous system and your own capacity, you’ll move beyond structured breathing techniques and into a continuous, connected breathing pattern — allowing the breath to become the guide rather than something you need to control.

    This deeper Breakthrough Breathwork experience creates an opportunity to move beyond the thinking mind, explore what arises and connect with yourself on a deeper physical, mental and emotional level.

    The six-week journey comes to a powerful conclusion, creating space to bring everything together and reflect on all that has been experienced and learned. A beautiful opportunity to acknowledge the journey and carry these insights forward into everyday life.

  • Private 1:1 $1.800

    Groups of 2-3 $1,500 pp

    Groups of 4 or more $1,200 pp