WEEK 1: Understanding Stress & Building Awareness

• The hidden cost of unmanaged stress (depression, immune system breakdown, cognitive decline)
  
• How to build calm through small, smart changes

Stress 101: What It Does to Your Body and Mind

• What stress is (acute vs. chronic)
• Why your body reacts the way it does
• Key physical and mental impacts of long-term stress
• Recognizing your own warning signs
  

Nutrition: build a calming plate + foods to avoid

• Timing meals & hydration

Golden Rules of Eating and Drinking - a conversation

• Guide through stress types using worksheet 2 and reflecting on our own experience

Breath Practice: 4-7-8 for Daily Reset

• Why other breathwork guidance goes wrong (getting hung up on one practice)
• Guided demo + when to use it

Awareness Exercise: Spot Your Stress Triggers

• Guide through stress types using worksheet 2 and reflecting on our own experience

📄 Downloadable PDFs

• What’s your Stress Type
  
• Top 5 Signs You’re Stressed (cheat sheet)
• Calm plate pie chart 

WEEK 2: The Calm Circuit: Unlocking Your Body’s Built-In Reset

Why Movement & Breath Work Better Than Willpower

• How you can change your stress response — without quitting your job or meditating for hours

Your Nervous System on Breath & Movement

• How breath influences your brain
  
• What the vagus nerve does for stress - go deep on parasympathetic to follow on from week 1
  
• The simple science of why posture, breath & gentle movement help

Alternate Nostril Breath (Nadi Shodhana)

• Guided practice + ideal times to use it

Chair Yoga for Stress Relief

• Seated forward fold, spinal twist, side stretch – designed for desk workers
  
  

📄 Downloadable PDFs

• Book list for the week
  

WEEK 3: Building a Resilient Routine

Why Routine Builds Calm – Even If You’re Not a “Routine Person”

• How consistency wires your brain for less stress
• The suprachiasmatic nucleus.
  
  

Design Your Day: Routines That Reset From Wake-Up to Wind-Down

• Morning and evening rituals
  
  
• Micro-practices that reduce stress throughout the day
  
  
• How to personalize for your lifestyle
  
  

Kapalabati Breath & Rising Routine

• A 20 minute morning movement sequence to supercharge your system and build stress resilience for the day ahead

Bedtime Routine

• Unwind the nervous system and set yourself up for peak sleep with this 20 minute restorative flow

📄 Downloadable PDFs

• Pepper Your Day: 1-Minute Resets That Work - 3 techniques you can use between Zoom calls
  
  
• Sleep Hygiene

WEEK 4: Fuelling Calm from the Inside Out

Fuel for Focus: How Food Shapes Your Mood

• Quick overview of food & stress connection
  

Eat, Drink & Supplement to Build Resilience

• Key nutrients for stress resilience
  
  
• Simple tips for smarter fueling (without overhauling your diet)
  
  
• Common foods that make stress worse
  

Pre-Meal Breath Practice: Humming Bee Breath for Digestion & Calm

• Do this before meals for better focus and absorption

Stressful Environments: Immune pressure and your stress response

• A quick how and why on shielding yourself from toxic overload
• Detox and de-stressing your body and home

Build Your Calm Pantry (Kitchen Walkthrough Style)

• Quick guide to top stress-reducing foods
  
  

📄 Downloadable PDFs

• Foods that drive, foods to de-stress
  
  
• Sample Meal Day (Simple, Stress-Smart Meals)
  
  

Building Resilience Isn’t Everything - End Your Day with Play

BONUS MODULE: What To Do When You’re Overwhelmed

Emergency Tools for When You're Spiraling

• Physiological sigh demo
  
  
• 5-4-3-2-1 Grounding
  
  
• Finger press & mudra intro
  
  
• Tips for using these in-the-moment at work or home
  
  

📄 PDF

• Quick Calm Pocket Guide