Tools for steadying the nervous system in turbulent times.
At its core, the Sound Breath Toolkit (SBTK) is an invitation to breathe smarter, listen deeper, and reclaim your body’s built-in tools for calm, vitality, and balance—no wasted breath required.
Created for turbulent times, SBTK honors your body’s innate intelligence and capacity for self-regulation. These practices are designed to be accessible, adaptable, and easily woven into your daily activities—walking, resting, exercising, or preparing for sleep—so calm and balance become lived experiences, not abstract ideas.
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 video demonstrations of exercises highlighted in Sound & Breath for Autonomic Balance, all designed to help you relieve stress from your body and mind. These videos show you how to blend sound, breath, and movement into any exercise. Because everybody is different, there are limitless variations – these exercises can be adapted for lying down, being seated, or standing.
In developing your SBTK practice, you will find four basic exercises with variations – Seated, Tai Chi, Bilateral, and Walking – for a total of nine guided videos.
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.
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.
