Sound Breath Toolkit
for Chronic Stress & Anxiety Relief
Welcome to SBTK
The Sound Breath Toolkit (SBTK) helps you relieve the effects of chronic stress and anxiety, restore autonomic balance, and calm your nervous system. Simple practices of extended nasal exhalation (ENE) are supported by gentle sound and movement.
SBTK includes the book Sound & Breath for Autonomic Balance, access to guided videos, beautifully restful music, and entrée to a private Facebook Group. A sense of safety comes through connectivity.
SBTK was created as a self-administered antidote for troubled times. Evolution is happening, and sometimes it gets personal, and we get too tightly wound.
New times require new skillsets.
Come join us.
SBTK provides a unique blend of resources integrating breath, sound, and movement into everyday routines. You will not be busier; you’ll be happier and smarter!
Learn life-changing skill sets that relieve the effects of chronic stress and general anxiety while promoting health, balance, and focus.
​SBTK is an affordable multimedia practice
• Sound & Breath for Autonomic Balance (Book or eBook)
• SBTK Exercises (Guided videos 24/7)
• Still Waters (1-hr download of special music)
• Sound Breath Toolkit Community (Private online group)
Learn
• Support rest-and-restore cycle
• Reconfigure fight-or-flight cycle
• Adapt Smart Breath ENE techniques
• Hum with gentle movements
• Connect with community
Breath
Extended Nasal Exhalation (ENE) is the smart breath core of SBTK.
Breathe in|4 and out|8
through the nose.
Add a hum with exhale.
10-min a day.
Totally adaptable to your other routines. That’s it – inexpensive vagal floss! The book Sound & Breath for Autonomic Balance offers detailed insights into Smart Breath for
everyday practice.
Sound
Sound and breath have always been hand in hand. In SBTK Practices, sound serves primarily
as a shelf for the nasal breath exhalation. Aside from helping
a longer exhale, humming also stimulates the wondering
vagus nerve.
The goal is to retrain your overused sympathetic threat
reflex (fight-or-flight) for the
rest-and-relax counterbalance of the parasympathetic
nervous system.
Movement
Meditative or fun, it’s your daily choice of Tai Chi or
“Clap and Step.” Movement stimulates neurotransmitters and hormones and so much more.
SBTK Exercises (seated, lying down, walking, etc.) are a great way to practice ENEtime!
SBTK Exercises have been transformed into lovely guided videos that allow you to refresh breath, sound, and movement techniques, 24/7.
Meet Your Guide to Autonomic Balance: Joshua Leeds
"At its core, SBTK is a simple breathing practice supported by easy sound and movement. If you incorporate 10 min. of extended nasal exhalation (ENE) into your day, it may help balance the autonomic nervous system. You can adapt it to your daily routines. No extra time required… just an important personal skill to help meet the challenges of these turbulent times."
​
- Joshua Leeds,
Creator/curator of Sound Breath Toolkit ​​
Why SBTK?
Because your nervous system was never meant to live in overdrive.
We are living in times of great uncertainty and change that cause stress, anxiety, and sympathetic overload. SBTK offers easy, practical solutions to guide the body out of fight-or-flight and into rest-and-restore.
​
Because simple tools work when they’re biologically smart.
Grounded in psychoacoustics, breath science, and Polyvagal-informed principles, SBTK is designed to help your emotional and physical balance. Using extended nasal exhalation, humming, and gentle movement, SBTK's simple practices support vagal tone and parasympathetic activation—no complicated routines, equipment, or experience necessary.
​
Because these practices adapt to you.
The sound and breathing techniques are completely adaptable to your unique lifestyle and can be easily layered into your daily routines. Learn to harness the full potential of your breath with practices that work best for you.
Sheny D, FL
“Joshua's practices have helped me reduce my anxiety significantly. I'm able to rest my monkey mind easily. "
Matias P, IL
“Being in my late twenties, life can feel overwhelming at times. The Toolkit has helped me find more
peace and calm in
my everyday life.”
Alejandra G, NC
“The 3-album set has become part of my everyday routine. Whenever life feels overwhelming, it helps me slow down, reset, and find a sense of calm again.”
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