7-Day Recovery Reset
Your 7-Day Recovery
Reset Starts Here
This is your private guided reset — a calm, structured 7-day programme designed to help you reconnect with your breath, settle your nervous system, and build a foundation of daily recovery. Each day includes one short audio-guided breathing session. That's it. Simple, consistent, and yours.
Before You Begin
Quick Start Guide
A few simple things to have in mind before your first session.
How It Works
Three simple steps
Each day follows the same calm, repeatable rhythm.
Press Play
Open your daily audio session and find a comfortable position before you begin.
Follow the Guidance
Listen and breathe. The audio will guide your pace, rhythm, and focus throughout.
Return Tomorrow
Each session builds on the last. Come back the next day and continue your reset.
Your Programme
Day-by-Day Sessions
Work through one day at a time. Each session is 5–10 minutes.
Baseline Reset
Arriving and becoming aware
Today is about arrival. There's no pressure to perform or push. Simply pressing play and sitting with your breath is the entire goal. You're establishing your baseline — letting your body know that something intentional is beginning.
- Breathe through your nose if comfortable
- Don't force or control — just observe to begin
- Notice your natural rhythm before adjusting
- Keep your shoulders soft and jaw relaxed
🎧 Day 1 Audio
Today's Focus
Arrive and observe. Begin with no expectations — simply press play and breathe.
Rhythm and Control
Finding your natural breathing pattern
Today you begin to find your rhythm. The audio will guide you through a consistent breathing pattern — the goal is to follow without force. Your breath will start to settle into something more measured and calm.
- Try to match the guided pace in the audio
- Inhale gently — no deep gulps required
- If your mind wanders, simply return to the breath
- Pace and control are today's focus, not depth
🎧 Day 2 Audio
Today's Focus
Follow the guided rhythm. Keep the breath smooth and controlled throughout.
Longer Exhale
Activating your recovery response
A longer exhale signals safety to your nervous system. Today's session gently extends the out-breath to begin activating your body's natural recovery and rest response. This is where the reset starts to take root.
- Focus on the exhale — let it be slow and steady
- Don't strain to push air out; let it release naturally
- Notice any tension releasing as you breathe out
- Repeat the pattern calmly for the full session
🎧 Day 3 Audio
Today's Focus
Extend the exhale. Allow your nervous system to soften with each breath out.
Relax and Open
Releasing tension through guided breath
Midpoint. You've built a foundation. Today's session focuses on releasing held tension in the body while breathing. The guidance will move through different areas and invite you to soften them with each exhale.
- Let the audio guide your attention through the body
- Soften, don't stretch — this is passive release
- Chest, shoulders, and belly are common tension spots
- Breathe into any area that feels restricted
🎧 Day 4 Audio
Today's Focus
Soften and release. Allow each exhale to carry tension away from the body.
Recovery Focus
Breathing for restoration and repair
Today the session is intentionally focused on recovery — slower, more deliberate, and inward. This is a restorative session. The goal is not effort, but deep rest through breath. Approach it with patience.
- Allow this session to be slower than previous days
- Close your eyes if comfortable and safe to do so
- Focus entirely on the rhythm rather than your thoughts
- This is recovery — nothing to prove, nowhere to be
🎧 Day 5 Audio
Today's Focus
Deep rest through breath. Be fully present. Restoration is the entire goal today.
Calm Under Pressure
Practising stillness when it matters most
The second-to-last session is about bringing your reset into the real world. The audio guides you through techniques for staying grounded under pressure — tools you can carry beyond this programme into everyday life.
- Listen for the cues to steady and ground your breath
- Imagine applying these tools in moments of stress
- These patterns work in 30 seconds — commit them to memory
- Control is built through practice, not willpower
🎧 Day 6 Audio
Today's Focus
Practise grounding under pressure. These are tools for life, not just this week.
Full Reset Flow
Bringing it all together
Today's final session is a complete flow — drawing on everything you've built this week. It moves through awareness, rhythm, release, and restoration in one connected session. A proper, complete reset. Well done for making it here.
- Move through the session with no rush or pressure
- Let the whole arc unfold — don't skip ahead
- Notice how differently you breathe today vs Day 1
- This is your new baseline — carry it forward
🎧 Day 7 Audio
Today's Focus
The full reset. Trust the process, complete the arc, and notice where you've arrived.
Progress Tracker
Your 7-Day Checklist
Tap a day to mark it complete. Your progress is saved automatically on this device.
"Control is not about pushing harder — it's about returning, calmly, again and again."
Every session you complete is a signal to your body that rest and recovery matter. You don't need to be perfect. You don't need to feel a dramatic shift. You just need to show up, press play, and breathe. That's the whole practice — and it works.
Ready for What's Next?
Completing this 7-day reset is a meaningful starting point. You've built a new relationship with your breath — and that foundation carries forward. If you'd like to go deeper, continue with a more structured system, or build on what you've started here, Reco is the natural next step.
Continue to Reco →