International Customers
Transform How You Respond to Stress and Anxiety
Are you constantly on edge, yet exhausted? Living with chronic stress or anxiety? These are often signs of a dysregulated autonomic nervous system – where we spend too much time in "fight-or-flight" mode and not enough time in "rest-and-restore."
The Sound Breath Toolkit provides simple practices for autonomic nervous system regulation.
The Sound Breath Toolkit (SBTK) is about developing the ability to slide easily between constant running (on all levels) and kicking back. SBTK breathing techniques, supported by therapeutic sound and gentle movement, helps strengthen your body's natural ability for calm, resilience, and adaptability. This is good for many things, including deep sleep, healthy digestion, improved clarity, and efficient breathing.
Best of all, these practices fit into the life you're already living. Whether you're walking, resting, exercising, driving, or preparing for sleep, simple smart breath can be woven into your daily routine.
You adapt these techniques to what you already do.
No matter where you live, you can receive the important benefits of Sound Breath Toolkit practices. Create a stronger you.
eSBTK International is an all-digital bundle for $34.95. Contains eBook, online video access (9 videos), Still Waters music (1-hr), and a private community Facebook group.
The Pillars of SBTK
Breath
SBTK works with the gentle breath ratio of 1:2, exhaling twice as long as we inhale. We encourages 4-counts of inhalation and 8-counts of exhalation through the nose. This smart breath, ENE, is shorthand for extended nasal exhalation.
Include ENE with your daily activities.
Movement
Movement stimulates the release of hormones and neurotransmitters. Endorphins, serotonin, and dopamine are just a few biochemicals that help reduce anxiety and depression. They also help our bodies achieve and maintain nervous system regulation.
Pick 1-2 SBTK Exercises each day.
Sound
Humming with the exhale allows you to stretch your four counts of inhalation into eight counts of exhalation.
We actually use less air sounding than when breathing silently. Sound also tonifies the vagal nerve by vibrating in your throat.
Hums are a shelf for your exhalation.
To feel better in your body— easy breath and movement practices that can be blended into daily life.
Accessible yet informed, this book teaches you how breath affects your nervous system and provides access to simple exercises that can help you achieve greater equilibrium in your body and mind.
Whether you are navigating burnout, struggling with these turbulent times, or
simply longing for deeper calm, Sound & Breath for Autonomic Balance invites you to reclaim your innate capacity for regulation.
Video Demonstrations
The toolkit includes guided video demonstrations of the exercises featured in Sound & Breath for Autonomic Balance. Designed to help relieve stress, SBTK Exercises exemplify how you can blend sound and breath into just about any activity. Available anytime, these videos show how to blend sound, breath, and gentle movement into everyday life.
Because every body is different, each exercise can be adapted for lying down, sitting, or standing. At the heart of every practice is Extended Nasal Exhalation (ENE), a simple breathing technique you can use with or without movement during most daily activities.
As you develop your SBTK practice, you'll be guided through four foundational movement practices—Seated, Tai Chi, Bilateral, and Walking. With variations, there are a total of eight guided videos. (Swipe below for examples.)
Soothing Soundtracks for Your Practice
SBTK also includes Still Waters, a 1-hour digital download of acoustic, psychoacoustically re-arranged classical music at 50-70 beats per minute, produced by Joshua Leeds.
The soft, sweet classical ensembles of Still Waters are the right combination for deep relaxation and stress reduction. By decreasing the tempo and simplifying the harmonic complexities, the heart rate naturally slows, and the mind unwinds. These soundtracks create a gentle haven free from stress and anxiety, while supporting a relaxed nervous system.
Still Waters is effective for deep relaxation, slowing down, preparing for sleep, or anytime where a soothing environment is desired.
Listen to a Still Waters sample:
Access Community Facebook Group
Learning doesn't stop after you start using the toolkit. Connect with other community members with exclusive access to the SBTK Facebook Group.
On-Going Support
Ask questions, share challenges, and receive guidance from the community.
Connection
Connect and build relationships based on encouragement with those who share similar goals.
Shared Learning
Share real-world tips and experiences as you build SBTK into your routine.