17 Feb Finally sleep through the night, using simple breath and body-based tools

Sleep Systems — Live Group Program (4 May – 5 June 2026)

A 5-week live program to fix the daytime habits that are quietly sabotaging your sleep. No supplements. No gadgets. Just the science of how your body actually works.

Quick facts:

• 5 weeks of live group training
• Science-backed curriculum built around 3 biological systems
• Breath and body-based practices you can apply immediately
• Daily practice protocols (15–20 min/day)
• Intimate group of max 10 people

Let’s talk

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Who is this for?

You’ve been working for 10–20 years. You’ve built something meaningful: a career, a family, a company, a reputation. From the outside, you’re thriving. But under the surface, sleep has become a problem:

• You can’t switch off. You lie awake replaying the day, running through tomorrow’s to-do list, or just… staring at the ceiling. Your body is exhausted but your brain won’t stop.
• You wake at 4 or 5 am and can’t get back to sleep. The racing mind kicks in, and before you know it, you’ve been lying there for an hour. Some nights, you don’t fall back asleep at all.
• Mornings feel like a battle. You wake groggy, heavy, reaching for coffee before your feet hit the floor. The energy you used to have just isn’t there anymore.
• Your focus and performance are slipping. Concentration is harder. You’re foggier. Tasks that used to feel easy now drain you. And you know it’s because you’re not sleeping.
• You’ve tried the usual things. Melatonin, magnesium, sleep apps, blackout curtains, no screens before bed. Some of it helped a little. None of it solved the problem.

Here’s what I need you to understand:

Your sleep problem isn’t about what you do at bedtime. It’s about what you do all day.

Your body runs on three biological systems that determine whether you sleep well or not:

1. your circadian rhythm (your 24-hour body clock)
2. your sleep pressure (your internal tiredness meter)
3. your nervous system arousal (your level of activation)

When these systems are misaligned, no amount of sleep hygiene will fix it.

The good news? These systems are 100% trainable. And that’s exactly what you learn in this program.

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A 5-week experiential and educational journey

Each week builds on the last. Breathwork and nervous system work is woven in from day one — you’ll feel the shifts, not just learn the theory.

Before we begin: Private Onboarding Call

Before the group starts, we’ll meet 1:1 to talk through your sleep challenges, your goals, and your daily schedule. This way I understand your situation before we dive in, and you’ll hit the ground running from Week 1.

Week 1: Know your starting point (Benchmarking)

You can’t improve what you haven’t measured. Before we change anything, we build an accurate picture of where you are right now.

You’ll complete a sleep diary to establish your baseline; how long it takes you to fall asleep, how often you wake, how rested you feel. If you snore, we’ll set up tracking with SnoreLab so we have objective data to work with. We’ll review your patterns and set clear, personalized goals for the program.

By the end of Week 1: You’ll have a clear, honest picture of your current sleep — not just how it feels, but what’s actually happening. You’ll know exactly what we’re working to improve, and you’ll have your personal tracker set up to follow your progress week by week.

Week 2: Set Your Biological Clock (Circadian Rhythm)

Your body runs on a 24-hour clock, and light is the primary signal. Most people’s clocks are off without knowing it.

You’ll learn how light exposure regulates your sleep-wake cycle, why consistent wake times matter more than sleep times, and how to create clear “wake up” and “wind down” signals for your body. You’ll start a morning breath practice that supports alertness and begin evening light hygiene.

By the end of Week 1: You’ll feel more naturally alert in the morning, less “wired” at bedtime, and start waking at more consistent times. You’ll have a simple morning routine that includes light exposure and breath.

Week 3: Earn Your Sleep (Sleep Pressure)

Your body needs to physically earn sleep through activity. Sedentary days (even mentally exhausting ones) don’t build the biological pressure that makes sleep deep and restorative.

You’ll learn how adenosine accumulates during waking hours, the role of movement in your sleep drive, and strategic timing of activity. You’ll add a transition breath practice for shifting from activity mode to rest mode.

By the end of Week 2: You’ll feel a noticeable difference in sleep depth on days you meet your movement threshold. You’ll understand why some days you sleep well and others you don’t, and know what to do about it.

Week 4: Calm Your Nervous System (Arousal Management)

This is the big one. You can’t force sleep, but you can create the conditions for it. Your nervous system needs to feel “safe” enough to let go.

You’ll go deep into nervous system regulation: extended exhale patterns, physiological sighs, coherence breathing, and body-based awareness practices specifically designed for down-regulation. You’ll also learn tools for when you wake in the middle of the night.

By the end of Week 3: You’ll be able to shift from a stress spike to calm in under 60 seconds. You’ll have a 10-minute evening practice that tells your body it’s safe to sleep, and you’ll feel the difference immediately.

Week 5: Build Your Personal Sleep Practice (Integration)

This is where everything comes together into a sustainable routine that fits your life, not someone else’s ideal schedule.

You’ll compare your current sleep data against your Week 1 baseline, identify which pillar needs the most attention going forward, and troubleshoot common challenges (travel, late nights, stress periods). You’ll build a realistic daily rhythm across all three pillars that you can maintain independently.

By the end of Week 5: You’ll have a personalized daily routine (morning, midday, and evening) that supports your sleep across all three systems. You’ll see your progress clearly in your tracker, feel confident adapting to different circumstances, and know how to troubleshoot setbacks. Sleep will feel like something you can influence, not something that is completely out of your control.

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See the approach in action

If you’d like to experience the full workshop live, [upcoming dates are here](link to free workshop page).

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Real life results, as reported by clients

• Sleep onset: From lying awake 45+ minutes to falling asleep in under 15 minutes
• Night wakings: From 2+ wake-ups per night to 0–1, with the ability to fall back asleep quickly
• Morning energy: No more grogginess, no more waking with a racing pulse
• Daytime focus: 2–3 hour deep work blocks without burnout; sharper clarity in meetings
• Stress resilience: Catching stress at the “jaw-tight” stage instead of full anxiety spiral
• Nervous system regulation: Shifting from wired to calm in under 60 seconds
• Relationships: Partners notice “calmer energy.” Clients describe it as “life-improving” and “genuinely transformative.”

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What’s included in the group program

Live Group Sessions

• Every Monday: a live sessions of teaching + reflection + guided practice (recorded for replay)
• Every Thursday: a guided breathwork practice
• Science-backed curriculum covering circadian rhythm, sleep pressure, nervous system regulation, and integration
• Real-time coaching and group learning dynamics

Individual Feedback

• 1 private onboarding call with baseline sleep assessments
• Personalized review of your specific sleep patterns and challenges

Practical Tools & Resources

• Daily practice protocols (15–20 min/day)
• Your own personal habit tracker to log practices, track habits, and see your progress visually over the 5 weeks
• Baseline sleep diary, weekly check-ins, and optional SnoreLab tracking for snorers
• All session recordings and practice guides in an organized digital workspace

Small Group Accountability

• Maximum 10 participants for meaningful interaction and personalized attention
• Shared progress tracking and peer support
• Community of ambitious people who take their sleep (and their performance) seriously

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Program Details

Onboarding

Private onboarding call + baseline sleep assessment (sleep diary, subjective metrics, optional SnoreLab)

Format

5 live virtual group sessions + science-backed curriculum + guided breath practices + daily practice protocols

Duration

5 weeks: May 4 – June 11, 2026

Time commitment

• Weekly live session (recorded if you can’t attend)
• 15–20 minutes/day: guided individual practice (on your own schedule)
• Optional weekly practice session

Group size

Maximum 10 participants for personalized attention and meaningful group dynamics

Timezones

Sessions will be in both European and American-friendly time slots

Investment

• $950 | €800 | £715
• Possible to pay in 2 instalments (start of program, mid program)

Let’s talk

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Why a group program?

There’s such power in shared learning.

While my 1:1 clients get incredible results, witnessing others’ breakthroughs accelerates your own understanding.

In a group setting:

• You learn from other people’s patterns, questions, and progress—not just your own
• Accountability becomes natural when you’re part of a committed cohort
• The cost is lower than 1:1 coaching while maintaining individual feedback on what matters most
• Nervous system work is also inherently relational. Practicing co-regulation in a group builds skills you can’t easily develop alone.

You still get individualised attention where it counts: I’ll assess your specific sleep patterns, review your baseline data, and provide personalized guidance throughout.

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“Love this, how do I sign up?!”

Great! I like to talk to everyone I work with, just to make sure it’s a full-body-yes from both sides.

So if you’d like to join, book an exploratory call here.

On the call, we’ll discuss:

• Your current sleep patterns and what’s not working
• Your goals around sleep, energy, focus, and recovery
• Whether the group format aligns with your learning style
• Any questions about the curriculum, time commitment, or outcomes

No pressure, just clarity on whether this cohort is right for you.

Let’s talk

Questions?

How is this different from sleep apps, podcasts, or online courses? Most resources give you tips in isolation: “try this breathing exercise,” “avoid blue light.” This program addresses the three biological systems that actually determine your sleep quality, and does so progressively over 4 weeks so changes stick. You get individual feedback on your specific patterns — something no app can provide — and you’ll practice techniques live so you know you’re doing them right. This isn’t sleep hygiene advice. It’s nervous system training.

I’ve already tried everything. Why would this be different? Most approaches focus on what happens at bedtime. This program focuses on what happens during the day — your light exposure, your movement, your stress levels, your breathing patterns. It’s a fundamentally different approach because it addresses the root cause, not the symptoms. If you’ve tried supplements, apps, and behavioral changes without lasting results, it’s likely because the underlying biology hasn’t been addressed.

What if I can’t make a live session? All sessions are recorded. However, live attendance is strongly encouraged — the personalized coaching and group learning dynamics are where the real magic happens and can’t be fully replicated through recordings.

Do I need special equipment or wearables? No. Your body and a simple timer are enough. If you have an Oura ring, Whoop, or similar device, we can incorporate that data, but it’s completely optional.

How much time does the daily practice take? About 15–20 minutes total, broken into small moments: 5 minutes in the morning (light + breath), movement throughout the day, and 10–15 minutes in the evening (downregulation breath + body awareness). It’s designed to fit into your existing routine, not add another task to your plate.

I’m not a bad sleeper — I just want to optimize. Is this still relevant? Absolutely. Many participants come for performance optimization, not crisis management. If you want deeper sleep, faster recovery, more consistent energy, or better stress resilience, nervous system training is the most effective lever most people aren’t pulling.

What happens after 5 weeks? You’ll have the skills, the practices, and the plan to continue independently. The goal is self-sufficiency. You’ll understand your biology well enough to adapt and troubleshoot on your own. You’ll keep access to all recordings and resources. And if you want to go deeper, you can always move to 1:1 coaching.

Is this therapy? No. This is skill-based coaching focused on nervous system regulation and sleep physiology. If you’re managing clinical insomnia, sleep apnea, or other diagnosed sleep disorders, this can complement medical treatment but doesn’t replace it.

What’s the difference between this and your 1:1 coaching? Same science-backed approach and focus on breath and nervous system tools. The group program offers the structure and community of cohort learning at a lower price point, while 1:1 provides more intensive personalized support and flexibility in pacing.

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Not ready to commit? [Join a free live workshop first](link to free workshop page) to experience the approach and see if it resonates.