Breathe for Stress and Sleep: 21 gentle days to calm your nervous system and rest more deeply

21 gentle days to calm your nervous system and rest more deeply.

A gentle 21-day breathing programme to help you slow down, feel calmer and wind down for rest.

21 days · one short practice a day (5 to 15 minutes) · 68-page PDF guide + 24 guided audio tracks

Launch price: €24.90 (incl. VAT). From 30 November the regular price is €49.

Perhaps you feel overwhelmed by the constant pressure to keep doing more. Perhaps you'd simply like to feel calmer and sleep better.

If that sounds familiar, I've brought together some of the gentlest practices I know, to give you a simple place to start and a little more room to relax.

Your breath is always with you. It's a quiet tool you can reach for anytime, and there's nothing to achieve and nothing extra to add to your already busy day. It's simply a chance to pause, come back to your breath and give yourself a little more space.

The practices include slow breathing through the nose, a longer exhale, steady rhythms, soft humming and sighing, grounding, body scans and a simple evening practice to help you settle.

Just a few minutes each day, with my voice guiding you.

– Nisarga

TRY DAY 1 FOR FREE

Listen to Day 1, "Meeting Your Breath" (about 6 minutes), in the video above.

WHAT'S INSIDE

• 21 daily practices in three weeks: Foundations, Stress, and Sleep and Integration. Each day has a short "why", clear steps, the time it takes, a breath-count visual and one reflection question.
• 24 guided audio tracks. Every day's page has a QR code that opens its track.
• Morning Sequence (about 6–7 min), Evening Wind-Down (about 10 min) and a Two-Minute Emergency Calm 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 sources
• The Health Disclaimer and Contraindications and a "How to use this programme" page
• Journal: your starting point, daily pages for all 21 days, weekly reflections and "Looking back: after 21 days"
• My 21-Day Tracker: calm before and after, sleep, and the extras you used

WHO IT'S FOR

Adults who feel stressed, run on empty or find it hard to switch off at night, and would like a simple, gentle daily practice. Complete beginners welcome. Every practice is gentle, slow breathing, with no breath holds and no forceful or connected breathing.

It is not medical or psychological treatment, and it doesn't replace your doctor or therapist.

HOW IT WORKS

1. At checkout, tick the two required boxes. Your download link and order confirmation arrive by email straight after payment.

2. Each day, read the page, then scan the QR code and follow the track.

3. Rate your calm before and after in the tracker.

4. Missed a day? Simply carry on where you left off.

YOU GET

• Breathe_for_Stress_and_Sleep_Programme.pdf (68 pages, A4)
• Terms_and_Health_Disclaimer_v1.pdf (your copy of the terms for this order)
• The 24 guided audio tracks are unlisted YouTube videos, opened from the QR codes in the PDF (available for at least 24 months)

Licensed to one person for personal use. For group, studio or professional licences, contact info@bodyawareness.ee.

HEALTH DISCLAIMER AND CONTRAINDICATIONS: PLEASE READ BEFORE YOU BUY

"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.

REFUNDS

Refunds are handled by us, the seller, Body Awareness Center OÜ (Payhip only handles VAT). 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. If you didn't give that consent, you can still withdraw within 14 days using our withdrawal form (https://forms.gle/ieyD19ADcMHhJDvc9, or the model form at https://breathe.bodyawareness.ee/withdrawal) or by emailing info@bodyawareness.ee. If the files are faulty or don't match the description, email info@bodyawareness.ee and we'll fix it, or reduce the price or refund you as the law provides. Your statutory rights are not affected.

Seller: Body Awareness Center OÜ, registry code 14148717, Telliskivi tn 49-39, 10611 Tallinn, Estonia, info@bodyawareness.ee · Terms: https://breathe.bodyawareness.ee/terms · Privacy: https://breathe.bodyawareness.ee/privacy · Health Disclaimer and Contraindications: https://breathe.bodyawareness.ee/health · Withdrawal form: https://forms.gle/ieyD19ADcMHhJDvc9 (model form: https://breathe.bodyawareness.ee/withdrawal)

Text and audio © 2026 Nisarga Eryk Dobosz. Published by Body Awareness Center OÜ under licence.