Welcome to your Breathe & Refuel Resource Hub
3 Steps to Reset Your Mind + Energy Mini Guide
If your workday leaves you tense, scattered, and running on adrenaline, this reset is for you.
In just 3 simple steps, you’ll learn how to use your breath and body to release pressure, calm your system, and bring your energy back to steady ground — right in the middle of your day.
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These resources are here to support you when your body feels tense, your system feels overloaded, or recovery feels out of reach.
They offer grounded insights into stress, breath, and nervous system recovery, so your body can settle and refuel more easily.
Some of these books explore mindset and self-talk. Others dive into breathwork, nervous system regulation, or how energy works in everyday life.
Each one offers something that can help you feel more grounded, more aware, and more like yourself again.
Essential Practices, Reads, Guides, And Articles
Guided Practices & Audio Support
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Breath & Physiology
The Oxygen Advantage by Patrick McKeown: A physiology-based approach to breathing that explains how everyday breathing habits affect stress load, oxygen use, and energy — with practical techniques focused on nasal breathing and CO₂ tolerance.
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These guided practices offer a direct way to work with stress in the body, through breath, rhythm, sound, and focused attention. These resources are designed to be used, not just understood.
Books & Learning
Nervous System Regulation
The Polyvagal Theory in Practice by Deb Dana: A practical guide to understanding how the nervous system responds to stress, with exercises that build awareness, regulation, and a sense of safety in the body.
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Breath & Physiology
The Healing Power of the Breath by Richard P. Brown & Patricia L. Gerbarg:
Clinically informed breathing practices designed to support emotional regulation, stress reduction, and nervous system balance.
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Stress Biology & Recovery
Why Zebras Don’t Get Ulcers by Robert Sapolsky:
A science‑based look at how chronic stress affects the body over time — from hormones and immunity to sleep, mood, and long‑term health.
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SOMA Breath is a music‑driven breathwork method that uses rhythmic breathing, breath holds, and sound to guide powerful, immersive experiences.
The method is often used for activation, emotional release, expanded awareness, and transformational journeys, with sessions ranging from energizing to deeply experiential.
Explore SOMA Breath
Breath: The New Science of a Lost Art by James Nestor: An accessible exploration of how modern breathing patterns influence stress, health, and performance, blending science, history, and lived experimentation.
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Accessing the Healing Power of the Vagus Nerve by Stanley Rosenberg: Simple, body-based practices that support vagal tone and help the nervous system move out of chronic stress and into regulation.
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For those moments when your nervous system is ready to learn, these books and resources offer deeper understanding of breath, stress biology, and how the body recovers.
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Articles & Short Reads
A practical explainer of box breathing (4-4-4-4) and why it can help during stressful moments.
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A protocol-style overview of breathing tools for shifting state (some calming, some energizing) with clear guidance on when to use each and important safety notes.
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Tools for Awareness and Regulation
A biofeedback system that helps you observe heart rate variability (HRV) and nervous system patterns in real time. Often used to build awareness of stress responses and support regulation through breath and attention.
Learn about HeartMath
