Breathe to Calm: 30 Days to Soothing Anxiety
A somatic awareness programme to cultivate a deeply nurturing self-practice
I’m an Author and somatic movement educator, my clients call me “the nervous system whisperer." I specialise in burnout, anxiety, and trauma-related issues. Find out more: The Soothe Programme.
Hello, how are you doing? It is a shocking day for most of us.
For the past year, people have been remarking on how timely my book and my work is. To be honest, there has never been a moment when it isn’t hasn’t been timely. I started to think about writing my book, Soothe, during the COVID years - and here we are now.
At certain times of the year, my inbox fills with messages about managing anxiety. This week, with a packed schedule of client calls, I've received more than usual.
The prevailing message is that improving your emotional health is solely a matter of effort. But this framing can be manipulative, even an attempt to sell products by implying that "doing more" is the only solution.
In reality, your emotional health does not exist in a vacuum. Your well-being is affected by everything around you: your environment, world events, your rights, and your personal history —all influencing your mental and physical health.
So, how do we care for ourselves amid such chaos?
The answer requires focus. Your nervous system, the master regulator of your body, thrives on routine. It needs consistency: regular sleep, balanced nutrition, regular pace of breathing, movement, social connection, and time in nature.
This includes practices that offset overstimulation, which sounds simple doesn’t it? —yet few of us stick with it.
Why is this? Partly because our culture trains us to ignore our feelings of ill-at-ease and encourages us instead to acquire things: products, experiences, knowledge, and more. Yet, we're often less practiced at embodying what we know.
How often have we started a new activity by buying all the "right" things—an eco-friendly yoga mat, expensive leggings, a Buddha statue, a fancy candle—before simply beginning?
On top of this, our systems are bombarded with information daily—comparable to watching 16 movies back-to-back. Our main information source, social media, is engineered to foster anger, polarisation, and an addiction to engagement.
If you don't safe-guard your nervous system, no one else will!
Here are my daily practices to stay grounded when life feels overwhelming:
Breathing practice: 20 minutes of 6-6 breathing every morning.
Hydration: Drink a glass of water immediately upon waking to combat dehydration.
Sunlight exposure: Get outside as soon as possible to reset my circadian rhythm.
Movement: Walk or exercise first thing; if I’m short on time, I’ll use my rebounder or lift weights.
Focused work cycles: Work in 90-minute deep-focus intervals followed by 20 minutes of lighter activity.
Intermittent rest: After each deep focus period, I include a short burst of somatic focus or deep rest to counterbalance.
Nutrition: I cut out simple carbs and make sure every meal includes protein and leafy greens.
No alcohol: I avoid it when feeling unsteady, as it can destabilise my mood.
Regular bedtime: Aim for 10 pm. Consistent sleep and wake times help avoid disrupting deep sleep cycles.
Will you try these? Do you have any more to add?
If you can’t stick to a regular soothing practice by yourself, I’ve put together a 30-day programme just for you.
Breathe to Calm: 30 Days to Soothing Anxiety
This 30-day Somatic Breathing Course is designed to help you manage anxiety through guided breathing and somatic awareness techniques. The 30 days will set you up with a practice that will, over time, reduce your levels of anxiety and lower your baseline of reactivity.
Over the programme days, you will practice a daily 30-minute lesson, each structured to improve awareness of your breathing patterns and dampen down your reactivity.
The program also includes a 45-minute private session to analyse and personalise your breathing habits, providing deeper insights into how they impact your state of mind and physical well-being.
The Somatic Breathing Course aims to empower participants to manage anxiety through effective, mindful breathing techniques, fostering long-term calm and resilience.
By the end of the course, you will be able to:
Understand and Transform: Recognise personal breathing patterns, identify habits that contribute to anxiety, and learn techniques that promote relaxation and resilience.
Gain Practical Tools: Develop skills in somatic breathing to calm the nervous system, support emotional regulation, and enhance overall well-being.
Establish a Sustainable Self-Practice: Build a consistent, autonomous breathing routine to maintain calm, reduce stress, and increase self-awareness beyond the course.
Personalise Practice: Through a private session, receive tailored insights to deepen their understanding and solidify a practice that fits their unique needs.
This course provides a foundation for integrating somatic movement and breathing into daily life, helping you to create lasting habits for a grounded, resilient state.
Course Highlights:
Duration: Seven recorded sessions (30 mins) one lesson a day repeated throughout the 30 days.
PLUS A 45 - minute private breathing analysis session (to be scheduled within one month of purchase)
Your commitment: 30 minutes a day for 30 days and thereafter a 20-minute daily practice.
Access: Course materials are available on the platform for 12 months from purchase.
This course is ideal for those seeking structured and expert guidance to ease anxiety, reset breathing patterns, and learn techniques for long-term calmness. Limited spaces are available, so secure your spot now!
The programme starts on November 18th, helping you to cultivate calmness before Christmas and during. The private session must be taken within one month of purchase, For this part of the year, my last day of work will be the week ending December 15th. There are limited spaces, so get booking. Please note that once booked, there are no refunds.
What’s going on?
The next Soothe Day retreat in London is on 18th January, the early bird price runs to the end of October. Book here.
The Lefkada Retreat on 31st May - 7th June 2025 has a few rooms left. More info here.
Check out the lessons in my book to soothe your brain and body.
For paid subscribers, I’ll upload a movement practice on Friday as usual.
Thank you for reading.
Stay human,
Nahid x
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