Reader companions
THE BRAIN LISTENS TO THE HEARTBreathe along with the book
Use headphones if you can, sit comfortably, and play the audio for your week of the plan. Nothing to confirm, nothing to wait for.
The three guided audios
One for each stage of the plan
WEEK 1
1. Lengthen the Exhale
5 MINStart here. Four seconds in, six out, and let the long exhale do the work.
WEEK 2
2. Slow to Six
10 MINSettle into six breaths a minute and let the soft wave carry the timing.
WEEKS 3 AND 4
3. Resonance
15 MINYour daily session, at six breaths a minute, with your attention on the chest and the exhale.
Print them, keep them close
Your plan and your map
20 PAGES · US LETTER
The 30-Day Heart-Brain Plan
Ten to fifteen minutes a day, one small step each week, and a simple log to see what changes for you.
1 PAGE · US LETTER
The Evidence Map
What the research shows about your heart, your breath and your brain, sorted by how sure science is.
SAFE FOR ALMOST EVERYONEGentle, slow breathing without breath-holds or forcing. Comfortable, never strained.
STOP IF YOU FEELDizziness, tingling in hands or lips, chest discomfort or a racing heart. Return to normal breathing.
ASK YOUR DOCTOR FIRSTIf you have a heart rhythm or lung condition, panic disorder, or are pregnant.
