Breathe for Stress and Sleep
A gentle 21-day breathing programme to help you slow down, feel calmer and wind down for rest.
- One short practice a day, 5 to 15 minutes
- 68-page guide with journal and tracker
- 24 guided audio tracks
Secure checkout with Payhip · instant download · VAT included for EU and UK buyers
I would like to feel calmer. I would like to stop running on empty. I would like to sleep.
If that sounds like you, this is a quiet place to start. Your breath is always with you. It is free. In this programme I've put together the gentlest practices I know: slow breathing through the nose, a longer exhale, a steady rhythm, soft humming and sighing, grounding, body scans and a kind evening routine. One short practice a day, with my voice guiding you.
— Nisarga
- Adults who feel stressed, run on empty, or find it hard to switch off in the evening.
- People who'd like a simple, gentle daily practice they can keep using after the 21 days.
- Complete beginners. You don't need any experience.
- Anyone who prefers soft, slow breathing. There are no breath holds and no forceful or connected breathing.
- Anyone looking for medical or psychological treatment. This is an educational self-care programme, not a cure or a replacement for your doctor or therapist.
- Anyone looking for intense or cathartic breathwork. This programme stays gentle on purpose.
- Under-18s. The programme is for adults.
Everything you need, nothing you don't
One gentle practice a day, in three weeks. Each day has a short "why", clear steps, the time it takes, a breath-count visual and one reflection question.
An A4 guide to read on screen or print, with the science in plain language, the Health Disclaimer and Contraindications, journal pages and a 21-day tracker.
Guided audio for every day, opened by a QR code on each page, plus a morning sequence, an evening wind-down and a two-minute emergency calm.
- 21 daily practices across three weeks: Foundations, Stress, and Sleep and Integration.
- 24 guided audio tracks: Tracks 1–21 for the days, plus three extras.
- Morning Sequence (about 6–7 minutes): a gentle way to greet the day. Use it from Week 2.
- Evening Wind-Down (about 10 minutes): a soft landing at the end of the day, done partly lying in bed.
- Two-Minute Emergency Calm: a one-page protocol to print or save on your phone, for moments when stress feels overwhelming. It is not a substitute for medical help; if you are in crisis, contact your doctor or local emergency services.
- The science, simply: a plain-language chapter on breathing, the nervous system and sleep, with a full list of sources.
- Journal: your starting point, a daily page for each of the 21 days, weekly reflections and "Looking back: after 21 days".
- My 21-Day Tracker: calm before and after, last night's sleep, and the extras you used.
Three gentle weeks
Foundations
Coming home to the breath
- Meeting Your Breath
- Low and Slow Through the Nose
- The Belly Wave
- The Three-Dimensional Breath
- Breathing from the Feet
- The Longer Exhale
- Rest and Review: The Fascial Body Scan
Stress
Finding the brake
- Coherent Breathing: Finding the Rhythm
- Coherent Breathing: Six and Six
- The Soft Sigh
- Humming and the "Voo"
- Orienting: Widening Your Gaze
- The Walking Breath
- Rest and Review: Grow Roots, Find Your Centre
Sleep and Integration
Into the night
- Your Sleep Rhythm Begins in the Morning
- Dimming the Day: The Brain Dump
- The Bedtime Body Scan
- Humming into Rest
- If You Wake in the Night
- Your Cave and Your Routine
- Coming Home: Your Integration Practice
Listen to Day 1 for free
Day 1, "Meeting Your Breath": about 6 minutes, including a short safety note. Sit comfortably or lie down somewhere quiet and safe.
The player loads from YouTube in privacy-enhanced mode only when you press play. See our Privacy Policy.
A few minutes a day
- Buy and download. At checkout you tick two required boxes (instant access, and the Terms and the Health Disclaimer and Contraindications). Your download link and order confirmation arrive by email straight after payment.
- Before Day 1, read the Health Disclaimer and Contraindications at the start of the guide and fill in "My starting point" in the journal.
- Each day, read and then listen. Read the day's page, then scan its QR code with your phone and follow the guided track (5 to 15 minutes).
- Check in. Rate how calm you feel before and after (0–10) in the tracker. It's not a test, just a way of listening.
- Add the extras. From Week 2, add the morning sequence. In Week 3, add the evening wind-down. Keep the two-minute emergency calm for hard moments.
- Missed a day? Simply carry on where you left off. You can repeat any day as often as you like.
Meet Nisarga
Nisarga Eryk Dobosz is a holistic therapist and breathwork facilitator. He has been facilitating breathwork for many years. His work also draws on fascia-focused bodywork, Biodynamic Craniosacral Therapy, Compassionate Inquiry and Lomi Lomi massage, and brings breath, touch and presence together in a gentle, trauma-aware way.
For this programme he chose only the gentlest practices: slow breathing through the nose, a longer exhale, a steady rhythm, soft humming and sighing, grounding, body scans and a kind evening routine. He also teaches in-person breathwork trainings at Integral Body Institute.
Good to know
What format is it?
A 68-page PDF guide (A4) plus 24 guided audio tracks. Read the guide on your phone, tablet or computer, or print it.
How does the audio work?
Each day's page has a QR code. Scan it with your phone camera and the guided track opens, ready to play. Once you know a practice, you can also do it without the audio.
What devices do I need?
Any device that opens PDFs, a phone (or other device with a camera) to scan the QR codes, and an internet connection to download the files and stream the tracks. Headphones are nice but not essential.
How long does each day take?
5 to 15 minutes. The extras take about 6–7 minutes (morning), about 10 minutes (evening) and 2 minutes (emergency calm).
I've never done breathwork. Is that OK?
Yes. The programme starts with simply noticing your breath and builds gently from there.
Is it safe?
Every practice is gentle, slow breathing, with no breath holds and no forceful or connected breathing. Even so, breath and body awareness can affect how you feel. Please read the Health Disclaimer and Contraindications before you buy. If any of the listed conditions apply to you, talk to your doctor or therapist first. Stop if you feel dizzy or unwell, and never practise while driving or in water.
Will it cure my insomnia or anxiety?
No. It is an educational wellbeing programme, not a treatment. Slow breathing can be a helpful way to wind down, and Week 3 builds the practices into an evening routine. If you've had trouble sleeping for several weeks, or you snore loudly, stop breathing in your sleep or wake up gasping, please see your doctor.
Can I fall asleep during the evening practices?
Yes. The last part of the evening wind-down is done lying in bed, and it's perfectly fine to fall asleep before the end.
What is your refund policy?
Refunds are handled by us, the seller, not by Payhip. The files are delivered immediately: at checkout you ask for instant access and acknowledge that you therefore lose your 14-day right of withdrawal once the download is made available. We confirm this in your receipt email. If you didn't give that consent, you can still withdraw within 14 days using our withdrawal form or by emailing . If the files are faulty or don't match the description (for example, a corrupted file or an audio link that doesn't work), write to us and we'll fix it, or reduce the price or refund you as the law provides. Your statutory rights are not affected.
Can I share it or use it with my clients or classes?
The programme is licensed to one person for personal use. Please don't share, resell or use it in classes or client sessions. For group, studio or professional licences, write to .
How do I pay?
Securely through Payhip's checkout, with PayPal. Prices include VAT for buyers in the EU and UK; Payhip calculates and pays that VAT. The seller, , is responsible for the programme, support, refunds and complaints.
Your body has been waiting for this conversation
21 days. A few minutes a day. A quiet place and a little curiosity.
Get the programme68-page PDF + 24 guided audio tracks · instant download · secure checkout with Payhip
Health Disclaimer and Contraindications
"Breathe for Stress and Sleep" is an educational wellbeing programme. It is not medical, psychological or psychiatric treatment, and it does not replace advice, diagnosis or treatment from a doctor or other qualified health professional. It is not intended to diagnose, treat, cure or prevent any disease.
Every practice in this programme is gentle, slow breathing, with no breath holds and no forceful or connected breathing. Even so, breath and body awareness can affect how you feel physically and emotionally.
Talk to your doctor (or therapist) before starting if you:
- are pregnant
- have epilepsy or a history of seizures
- have a heart condition (including arrhythmia), high or low blood pressure, or have had a stroke
- have asthma, COPD or another serious respiratory condition
- have had surgery or a serious injury in the last 3 months
- have a diagnosed mental health condition, such as PTSD, a dissociative disorder, bipolar disorder, psychosis, severe depression or panic disorder. Please practise with your therapist's knowledge, because body-focused practices can bring up strong emotions or memories.
- take medication that affects your heart rate, blood pressure or breathing, or are unsure whether these practices suit you
Safety while practising
- Never practise while driving, operating machinery or in water (bath, pool). Sit or lie down somewhere safe.
- Don't practise under the influence of alcohol or recreational drugs.
- Go at your own pace and never force the breath. If you feel dizzy, unwell, panicky or overwhelmed, stop, breathe normally and open your eyes. Seek medical help if symptoms don't settle.
- This programme is intended for adults (18+).
By using the programme, you accept that you practise at your own responsibility. Nothing in this notice limits liability that cannot be limited by law, including liability towards consumers.