60 Seconds to Calm
A Daily Reset for Busy Leaders
Explore A Curated Collection of Three 60-Second Audio Breathwork Meditations, also available as a YouTube playlist for easy listening anytime, anywhere.
This Audio Suite is designed to break with momentum, restore balance, and help you lead from calm, steady presence. Each track provides a different experience so you can choose the one that best meets your needs - or use them together throughout your day.
Audio Breathwork Meditations
Audio 1: 60 Second - Acute Breathwork Meditation
Audio 2: 60 Second - Stop. Drop. And Feel. Breathwork Meditation.m4a
Audio 3: 60 Second - Elongated Exhale Breathwork Meditation.m4a
Inside the Reset
-
Regulate your nervous system fast in just 60 seconds—anytime, anywhere.
Each track provides a different experience so you can choose the one that best meets your needs - or use them together throughout your day.
-
The Suite of Three 60-Second Audio Breathwork Meditations ls also available as a YouTube playlist for easy listening anytime, anywhere.
-
Move through launches, meetings, and calls with clarity and calm. or in small groups.
-
Experience immediate regulation and presence—no theory, just results.
How to Use Your Gift of Calm
You can use these meditations once a day to start, and gradually build to three sessions per day. Each track is mobile-friendly, so you can listen at your desk, in your car, or at home. Notice when your body feels tension, or choose a consistent time to create a habit — a “habit stack.”
What is a Habit Stack?
A habit stack is when you attach a new habit to something you already do consistently.
Create Your Habit Stack
Step 1 – Choose a trigger activity:
Pick one existing habit in your day to attach your breath practice to, such as:
Before you go to that next meeting
Sending off a report or email
Setting a 12:00 PM timer for a brief pause
Step 2 – Create this into a sentence:
Before you go to that next meeting I do my audio
Sending off a report or email I do my audio
When my 12:00 PM timer sounds, I do my Audio
Step 3 – Do Your Audio
〰️
After Batches of Emails
〰️
Between Back-to-Back Zooms
〰️
Before Meetings
〰️
When You Feel Anxious
〰️ After Batches of Emails 〰️ Between Back-to-Back Zooms 〰️ Before Meetings 〰️ When You Feel Anxious
Regain Your Focus
〰️
Energize
〰️
Feel Peaceful
〰️
Feel Patient
〰️
Feel in Control
〰️
Feel Calm
〰️
Regain Your Focus 〰️ Energize 〰️ Feel Peaceful 〰️ Feel Patient 〰️ Feel in Control 〰️ Feel Calm 〰️
How to Use Your 60-Second Calm Reset
01 / Morning
Begin your day grounded so your nervous system leads your schedule instead of reacting to it.
02 / Midday
Reset between meetings or launches to restore clarity and focus.
03 / Afternoon Energy Drain
Regain Your Energy and Transition out of work mode so your evenings and weekends actually restore you.
The Science Behind Each Gift of Calm Audio
01 / Audio
Audio 1: 60 Second - Acute Breathwork Meditation
This practice involves gently breathing as if you were fogging up with your breath.
It’s a powerful way to:
Release tension in the chest and throat
Slow the exhale naturally, calming the nervous system
Engage the diaphragm for deeper abdominal breathing
Vibrate the vagus nerve, which promotes relaxation, lowers heart rate, and signals safety to the body
Create a tangible sense of focus, release, and calm energy
02 / Audio
Audio 2: 60 Second - Stop. Drop. And Feel. Breathwork Meditation
This practice combines somatic touch with the acute breath to help the body and nervous system reset.
Somatic simply means tuning into the body’s sensations—what it feels, where tension lives, and how it responds.
By touching ourselves mindfully, we create a safe, grounded experience that signals our nervous system to relax.
It’s a powerful way to:
Notice when you’re feeling overwhelmed
Anchor your awareness in the body
Activate the parasympathetic nervous system with gentle touch and breath
Release tension and create calm
Experience the comforting sensation of holding yourself and giving your body a moment of care
03 / Audio
Audio 3: 60 Second - Elongated Exhale Breathwork Meditation
When your exhale is longer than your inhale, you stimulate the vagus nerve and activate the relaxation response.
Your body reads a long, slow exhale as: There is no immediate threat.
Heart rate begins to slow.
Muscles soften.
Digestion improves.
The mind clears.
Wendy Johnston
I am a Calm Strategist and NLP Life Coach. I help high-functioning professionals go from feeling disorganized, overwhelmed and like they’re always running behind to feeling peaceful and steady, so that they can lead with calm, be more productive, and walk into the workplace - and home - feeling grounded, confident, and steady.
Book a Complimentary 60 Minutes Strategy Call
Need A Plan for More Calm?
All rights Reserved.
© 2026 B R E A T H E + C A L M
NASHVILLE, TN 37206
FERNWOOD DR
B R E A T H E + C A L M