The 30-Day Nervous System Reset
5 Guided Practices to Calm, Regulate & Restore Your Body
Your six-minute daily reset to break free from hustle culture, calm your nervous system, and finally work from rest instead of exhaustion.
Do you ever feel like…
you’re doing all the things
— leading, creating, producing, showing up — and yet you’re running on empty?
You’ve worked so hard to get where you are. In a lot of ways, you’re the one people rely on. But lately, even the things + people you love have begun to feel like obligations.
Or maybe you find yourself stressed, anxious or triggered. You have the awareness that you’re activated, but once the train has ‘left the station’; it feels hard to get your mind and body back online.
Potentially you may have even experienced some breakthrough doing practices like this whether in a therapy session, yoga class, or even with a coach—but on your own you feel kind of lost.
Perhaps, you’ve heard about breath work, meditation, or even nervous system regulation, but you have no idea where to start. It sounds great in there, but practically speaking where do you even begin?
What if…
What if you not only had the awareness to notice when you’re stressed and activated, what if you had access to easy tools to get back into your body + mind?
What if you could begin each day grounded, calm, and clear — instead of heart racing, already running behind and stressed?
What if you could train your body to regulate before stress hits — so you stop spiraling into fight‑or‑flight when life gets chaotic?
What if a body, soul, spirit as ease, peace, and rest weren’t luxuries — but your new baseline?
Hi, I’m Kat.
Enneagram 8. ENFJ. Recovering Girl Boss.
About a decade ago I was in the middle of photographing a 500 person wedding, and out of nowhere during family portraits I began to get dizzy, sweaty palms, lose my breath, and feel like I was about to either throw-up of black out.
I had no idea what was happening, but it was terrifying.
I was somehow able to make it through portraits, then ran to the bathroom—where I laid in the fetal position for the next four hours. Anytime I tried to get up, the symptoms would return, and the panic would set in. I’ve never felt like such a stranger in my own skin.
It felt like I was either about to have a heart attack or lose my mind. (I couldn’t decide which felt worse).
What I didn’t know at the time was that I was experiencing a debilitating panic attack.
I thought it was a fluke, but then it happened at the next wedding I photographed, and then again on stage when I was public speaking.
It happened again, and again, and again.
I kept trying to live life ‘as normal’, but the stress and anxiety was causing so much brain fog—there were days were it was hard to even make a decision on what to eat for breakfast. My nerves felt fried.
I became DESPERATE for healing, but had no idea where to begin looking. So I began to research and learn anything I could about: stress, anxiety, panic disorders, triggers. And I did everything I could to heal my body from: supplements, to therapy, to EMDR, to detoxifying my home, to yoga, breath work, prayer—you name it— I tried it.
And you know what happened? Over time, my body began to relax. The anxiety begin to quiet. Healing was happening before my eyes.
I began to notice when the stress came knocking, I could pick a tool from my toolkit, show my body through the practices that I am safe—and shockingly—it worked.
One of the biggest things I learned in that season was: OUR BODIES ARE ALWAYS TALKING TO US—we just need to learn how to listen.
I also learned, that there are tools out there we can utilize and implement that actually can change the inner landscape of our body and mind. There are practices that are designed to let our bodies and nervous systems know that we are safe. And not some weird ‘out there’ tools, but tiny practices that you can implement into your day under ten minutes long, that have the power to change everything.
So I started building my toolkit—through pausing, trial-by-error, trying different breath techniques, and journaling.
And now—Gone are the days of anxiety attacks for me. And I’m so so grateful.
Do I get activated? Stressed? Run Down? Activated? 100%.
But through prioritizing tiny, accessible practices into my life—I’m able to get back ‘online’, back into my body, back into safety and regulation, back into decision-making from a grounded place unbelievably quicker.
What I can say is this: building a toolkit to regulate my body and nervous system has wildly changed my life.
If I can experience this healing, I know you can too.
Introducing…
The 30-day Nervous System Reset
5 Guided Practices to Calm, Regulate & Restore Your Body
Your six-minute daily reset to break free from hustle culture, calm your nervous system, and finally work from rest instead of exhaustion.
Real Transformation.
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“I had no idea how disconnected I was from my body until I started using Kat’s toolkit. These audios feel like a warm hug in the middle of my chaos. I now reach for my breath instead of my phone when I feel overwhelmed — and that alone has changed everything.”
-Brianna
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“I didn’t think 6 minutes could actually make a difference… but I was so wrong. I use one of the practices every morning before meetings, and I swear I show up like a different version of myself — grounded, present, and powerful.”
-Chelsea
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“For years I lived in fight or flight without even knowing it. Kat’s guidance helped me recognize that I don’t need to be in survival mode all the time. These tools have helped me soften, rest, and actually enjoy my life again.”
-Danielle
THE DETAILS
The Nervous System Regulation Toolkit includes:
5 professionally recorded audio sessions (breathwork, meditations, guided grounding) for stress relief, focus, and emotional regulation. Each under 10 minutes.
Step-by-step Quick Start Guide on downloading, saving, and listening on iPhone, Android, or desktop
30‑Day Reset Calendar (downloadable PDF): track daily sessions and wins
Reflection Journal (downloadable PDF): guided prompts for post‑session insights
2 BONUS audios: The Daily Affirmation audio, The 2-Minute Reset audio.
Anytime/anywhere access – no app subscriptions, just your personal files to keep forever
Proven, research-backed techniques that you can use in as little as 2–10 minutes a day
Created by an executive coach + 15-year entrepreneur who uses these exact tools with high-achieving clients
One-time payment, lifetime access
What You’ll Walk Away With
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Finally feeling in control of your emotions.
No more living at the mercy of stress, overwhelm, or anxiety. You’ll learn how to reset your nervous system in just a few minutes—anytime, anywhere—so you can feel steady, calm, and clear-headed no matter what’s happening around you. -
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Falling asleep faster, staying asleep longer.
If you’ve been lying awake replaying the day or waking up wired at 3 a.m., the guided will quiet your mind and help your body sink into deep, restorative rest—so you wake up actually feeling refreshed. -
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Recover quickly when life throws curveballs.
Instead of spiraling for hours or days when something triggers you, you’ll have the tools to regulate your emotions on the spot. That means less reactivity, more resilience, and faster bounce-backs from life’s challenges. -
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Be fully present for the moments that matter.
Whether you’re at work, with loved ones, or just moving through your day, you’ll notice yourself more focused, connected, and unshakable. Your mind won’t be hijacked by stress—you’ll be right here, where life is happening. -
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Build a ritual you crave every day.
This isn’t another “should” on your to-do list. These short, powerful practices will become the moments you actually look forward to—the ones that leave you feeling lighter, clearer, and more in control after just 2–10 minutes. -
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Feeling safe and at-home in your body.
These tools show you what’s been true all along: our bodies are our greatest allies + our bodies want to and are able to heal.
Nervous System Regulation has
the power to change your life.
01 Fight / Flight / Freeze
When you’re stressed, triggered, or activated - adrenaline and cortisol pump through your body, and your sympathetic nervous system is activated - the part of your body that gets you into ‘fight / flight / freeze / fawn.
02 Monkey Brain
When you’re in fight-flight-freeze your pre-frontal cortex of your brain goes off-line and your monkey brain is online. This means your logical, decision. making part of your brain is turned off and your survival brain ‘I’m being chased by a lion brain’ has taken over. This is why when you’re stressed it can be hard to make decisions - or you may feel stuck, confused, decision paralysis.
03 Pause
The good news: our we can bring our body, mind and spirit back to peace from the inside out through using nervous system regulation tools. When you use the tools, you’re able to stop the cortisol and adrenaline, get back into your ‘logical brain’, engage your parasympathetic nervous system — and show yourself that you are safe.
04 Building Resilience
The benefits of regulating your nervous system can and will change your life. You build resilience, trust, peace. On top of that you can increase your health by putting a stop to the constant stress hormones that deplete your body + immune system. And you have more space to think clearer, make more grounded decisions, problem solve, etc.
Real People. Real Results.
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“I had no idea how disconnected I was from my body until I started using Kat’s toolkit. These audios feel like a warm hug in the middle of my chaos. I now reach for my breath instead of my phone when I feel overwhelmed — and that alone has changed everything.”
-Brianna
-
“I didn’t think 6 minutes could actually make a difference… but I was so wrong. I use one of the practices every morning before meetings, and I swear I show up like a different version of myself — grounded, present, and powerful.”
-Chelsea
-
“For years I lived in fight or flight without even knowing it. Kat’s guidance helped me recognize that I don’t need to be in survival mode all the time. These tools have helped me soften, rest, and actually enjoy my life again.”
-Danielle
What’s inside
5 Guided Nervous System Regulation Audios
(Value: $97)
Each under 10 minutes, expertly designed to calm your body, regulate your nervous system, and help you reset fast.
Includes:
CPR Breath — Calm, Present, Regulated
Box Breathing — Clear the Fog, Reclaim Focus
Alternate Nostril Breathing — Centered, Balanced, Connected
4-7-8 Breath — Sleep, Soften, Surrender
Progressive Muscle Relaxation — Release + Ground
30-Day Reflection Workbook
(Value: $19)
This isn’t just a “press play” product — it’s a full system. Your workbook includes:
Daily journal prompts
integration guidance
Step-by-step Roadmap to get the most out of each practice
Weekly themes with day-to-day implementation plan utilizing the tools
Free-writing space for grounding + transformation
Daily Affirmations Reset Audio
(Value: $27)
A quick, powerful audio to start your day grounded, centered, and clear.
30-Day Practice Calendar
(Value: $19)
No guesswork. Just open the calendar and press play. A simple, effective rotation to help you build lasting nervous system habits.
2-Minute Emergency Reset Audio
(Value: $27)
For when you're spiraling, freezing, or about to snap. Use this anytime, anywhere.
Total Value: $189
the 30-Day Nervous System Reset
the 30-Day Nervous System Reset
5 Guided Practices to Calm, Regulate & Restore Your Body Your six-minute daily reset to break free from hustle culture, calm your nervous system, and finally work from rest instead of exhaustion.
✺ Frequently asked questions ✺
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After purchase, you’ll receive a link via email to instantly download all five guided audios, the reflection workbook, 30-day calendar, and bonus materials. You can listen online or download them to your phone or computer for offline use.
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All audios are delivered in universal MP4 format and work on iPhone, Android, Mac, and Windows. You’ll also get a “How-To” guide showing exactly how to save and play them on any device.
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Each audio is under 10 minutes. Most are in the 5–7 minute range, so you can use them daily without rearranging your schedule.
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Yes! These audios are designed for beginners and seasoned practitioners alike. I guide you every step of the way with compassion and clarity — no experience required.