A client came to me — anxious, burned out, overcaffeinated.

I gave her one challenge:

“Try 10 minutes of breathing & de-stress meditation . Every day.
Just meditate . Report back in 30 days.”

She laughed. But she did it.
And here’s what happened

Week 1: She felt silly.
Her kid judged her. But she didn’t throw her laptop anymore. (Progress.)

Week 2: Her sleep improved.
JAMA Psychiatry, 2023 → Breath-focused meditation improves sleep by activating the
parasympathetic nervous system.

Week 3: Her anxiety cooled off.
Harvard Research → Daily mindfulness reduces amygdala activity (your brain’s panic button).

Week 4: She started practicing breathwork and meditation regularly
NIH-backed studies → Meditations helps manage chronic fatigue and pain in clinical settings.

The result-

She wasn’t a monk. But she was calmer. Clearer. More herself.
Breathwork didn’t solve everything.
But it created space for everything else to start working.

P.S. Want my 30-day Reset template ?