This is home base for your scoreboard. Your BOLT score is how we prove the practice is working, not a vibe, a number. New here? Watch the BOLT video in the Classroom, take your score, and drop your Day 1 number below. (Under 10s = Tier A, 10–20s = Tier B, 20s+ = Tier C. A low number is just your starting line, that's the whole point.) How to post: keep it simple. Just your day and your number: Example: Day 1 — 13s … then later … Day 7 — 16s We retest on Days 7, 14, 21 and 30. Come back here each time and add your new number to your own thread so you can watch the line climb. Screenshot it for yourself too. One rule, same as always: we post the number, not the performance. No flexing, no apologising for a "low" score. Every number here is someone's nervous system changing in real time. Respect the whole board. Drop your Day 1 below 👇

If you would like to make a contribution towards my work, I will gratefully accept. It will help go toward the vision of growing the sanctuary, upgrading icebaths, adding saunas, increasing capacity of retreat and events spaces so we can do this beautiful work on the land. If you would like to make a one-off or regular payment in cash or crypto, direct message me to organise or bring along to the next session. For direct bank transfer here are the details: Centred Breathwork, BSB: 923 100 / Acc: 315 337 256 No obligation ever to do so, any contribution is truly gratefully appreciated. Lots of love.

WHAT IS BREATHWORK? Breathwork is the conscious control of breathing patterns to influence your mental, emotional, and physical state. Your breath is the fastest, most accessible tool you have to: - Reduce stress and anxiety in minutes - Regulate your nervous system - Increase energy and focus - Remove stored trauma and emotion - Improve sleep quality - Boost athletic performance - Access deeper states of consciousness The best part? You already have everything you need. No equipment, no gym membership, no apps. Just you and your breath. TECHNIQUES I TEACH Morning Activation - Breath Awareness - Coherent Breathing - Wim Hof Method → Best for: Energy, focus, clarity Evening Release - 4-7-8 breathing - Coherent breathing - Extended exhale techniques → Best for: Sleep, relaxation, stress relief Transformational - Conscious connected breathing - Holotropic-style breathwork - Rebirthing techniques → Best for: Emotional release, trauma healing, peak states Wim Hof Method- 30-40 deep breaths + retention → Best for: Immune system, mental resilience, alkalising blood Oxygen Advantage - Nasal breathing optimisation - CO2 tolerance training - BOLT score improvement → Best for: Athletic performance, sleep apnea, anxiety SAFETY FIRST - IMPORTANT **Always practice breathwork:** ✅ Sitting or lying down (never standing or in water) ✅ In a safe, comfortable environment ✅ On an empty or at least light stomach (or 2+ hours after eating) ✅ With awareness and intention **DO NOT practice breathwork if you:** ❌ Are pregnant ❌ Have epilepsy or seizure disorders ❌ Have serious heart conditions (consult doctor first) ❌ Have severe mental health conditions (consult therapist first) ❌ Are driving or operating machinery Normal sensations during practice: - Tingling in hands, feet, face (tetany - completely safe) - Light-headedness or dizziness - Emotional releases (crying, laughing) - Feeling hot or cold - Muscle tension or cramping Stop immediately if you experience: