Exhale the noise, inhale your Nervous System reset. This guided 4·7·8 practice slows your heart rate, softens tension, and signals safety to your body in under three minutes. Perfect before bed, between meetings, or anytime your mind is racing.

• A gentle drop-in to orient your body to safety

• 4·7·8 cadence: inhale 4, hold 7, exhale 8 (repeated 4–8 rounds)

• Soothing cues to lengthen your exhale and melt residual stress

• A brief integration to lock in that calm, clear state

Longer exhales stimulate the parasympathetic (rest-and-digest) response, lowering arousal and helping you feel grounded, clear, and sleepy-ready if used at night.

• Evening wind-down or mid-day reset

• Anxiety spikes, decision fatigue, travel days, post-conflict cooldowns

• Sit or lie down comfortably, jaw relaxed, tongue resting on the roof of your mouth.

• Inhale quietly through the nose for a count of 4.

• Hold gently for 7 (no strain).

• Exhale audibly through the mouth for 8, like fogging a mirror.

• Repeat 4–8 rounds.

Tip: If the counts feel long, halve them (2·3·4) and build up.

If you’re pregnant, dizzy, or have respiratory/cardiac concerns, please release the holds.

This practice isn’t just breathing, it’s Nervous System training.
When we use structured Breathwork daily, especially in short intentional bursts like this, we’re teaching the body how to move between sympathetic activation (stress response) and parasympathetic regulation (rest, repair, clarity) with control instead of chaos.

Most people live stuck in sympathetic mode, fast, overwhelmed, reactive, “on” all the time.
Belly breathing activates the diaphragm, signalling safety to the brain.
Mouth breathing with holds applies a controlled dose of stress, which strengthens our capacity to feel intensity without shutting down.

This is resilience building, not avoidance.
We intentionally elevate the system on purpose and then guide it back down, creating flexibility, adaptability, and emotional stability over time.

Like training a muscle, each round builds tolerance.
Your Nervous System learns:
I can feel more, stay present, and return to safety.

And this is how we rewire patterns of anxiety, urgency, freeze, shutdown and overthinking, gently, consistently, through the breath.

Ready to lead with breath? Apply for VIDYA Breathwork™ Facilitator Training (100% online) or book a 1:1 with Verity. Share this episode with a friend who needs nervous-system safety and hope.

🎧 Listen now and be sure to share this episode with anyone who needs to hear it.

Connect & Train with Verity

● @verityjocoonan @vidya_certification

● Join Breathwork & healing ⁠APP @thevidyawellnessclub.app

● Follow us on @thedarksidewithverity

In this episode of The Dark Side with Verity, Verity Jo Coonan explores what it really means to let go of the “good girl” conditioning so many of us carry. From school systems that reward compliance, to the pressure of being perfect in every role, mother, partner, business owner, this ingrained pattern often leads to exhaustion and burnout.

Verity shares her own struggles with learning, perfectionism, and coping mechanisms, and how these patterns show up in VIDYA Breathwork™ Facilitator Training. She dives into why true growth requires embracing the messy parts, understanding your unique learning style, and moving beyond surface-level “goodness” into embodied transformation.

This raw and real conversation is for anyone ready to release the need to appear perfect and instead step into authenticity, resilience, and deep self-understanding.

🎧 Listen now and be sure to share this episode with anyone who needs to hear it.

Connect & Train with Verity

● @verityjocoonan @vidya_certification

● Join Breathwork & healing ⁠APP @thevidyawellnessclub.app

● Follow us on @thedarksidewithverity

In this episode of The Dark Side with Verity, Verity explores the often-overlooked connection between your Nervous System and the way you run your business. From launching offers to responding to clients, your energy speaks louder than your words. Verity shares how regulation, resilience, and daily practices become the true backbone of a sustainable business where safety, trust, and authenticity shape every interaction. Tune in to discover how to build the nervous system of your business, create alignment, and grow from a place of grounded strength.

🎧 Listen now and be sure to share this episode with anyone who needs to hear it.

Connect & Train with Verity

● @verityjocoonan @vidya_certification

● Join Breathwork & healing ⁠APP @thevidyawellnessclub.app

● Follow us on @thedarksidewithverity

In this episode of The Dark Side with Verity, host Verity Jo Coonan shares why Breathwork, though powerful, is only the beginning of a layered healing journey. She explores the importance of safety in the body, the role of tools like journaling, tapping, toning, and community, and why integrating multiple practices creates lasting transformation. Through personal stories and real client experiences, Verity reveals how healing becomes deeper, more authentic, and more sustainable when we combine breath with somatic practices, communication, and self-expression.

This conversation is an invitation to go beyond “just breathing” and discover how to weave safety, community, and creativity into your healing so you can fully show up as your authentic self.

🎧 Listen now and be sure to share this episode with anyone who needs to hear it.

Connect & Train with Verity

● @verityjocoonan @vidya_certification

● Join Breathwork & healing ⁠APP @thevidyawellnessclub.app

● Follow us on @thedarksidewithverity

In this episode of The Dark Side with Verity, Verity Jo Coonan, founder of VIDYA Breathwork™, explores the concept of microdosing Breathwork using just a few intentional minutes a day to reset, regulate, and reconnect with the body. She shares how a simple two-minute practice can act as a daily energetic cleanse, rewiring the nervous system and creating space for healing without the pressure of long sessions or perfect conditions. Through powerful metaphors and practical guidance, Verity invites listeners to see breathwork as a way to build safety, presence, and resilience in everyday life.

🎧 Listen now and be sure to share this episode with anyone who needs to hear it.

Connect & Train with Verity

● @verityjocoonan @vidya_certification

● Join Breathwork & healing ⁠APP @thevidyawellnessclub.app

● Follow us on @thedarksidewithverity

In this episode of The Dark Side with Verity, host Verity Jo Coonan introduces the VIDYA Shadow Work Therapist a tool designed to make shadow work, journaling, and emotional healing simple and accessible.

Verity shares how this practice blends breathwork, reflection prompts, and gentle self-inquiry to help listeners regulate their nervous system, release stored emotions, and reconnect with their inner wisdom.

Whether you’re new to journaling or looking for a supportive way to explore your patterns, the VIDYA Shadow Work Therapist offers a safe starting point for self-discovery and transformation.

🎧 Listen now and be sure to share this episode with anyone who needs to hear it.

Connect & Train with Verity

● @verityjocoonan @vidya_certification

● Join Breathwork & healing ⁠APP @thevidyawellnessclub.app

● Follow us on @thedarksidewithverity

In this heartfelt episode, Verity reflects on the 13-year journey since the passing of her partner and the evolution of how she chooses to honour that day. From early years of gathering with friends and drinking, to creating sacred rituals of solitude, and now to painting, ocean swims, and island adventures, she shares the raw, messy, and beautiful truth of navigating grief, healing, and self-belief.

This is a story of consistency, transformation, and reclaiming freedom. Verity speaks about learning to trust herself, stepping into flow, being supported by community, and the importance of choosing quality people and aligned energy in life.

Join her in exploring what it really means to honour your past, embrace your present, and continue building a future from a place of self-love, intuition, and deep alignment.

🎧 Listen now and be sure to share this episode with anyone who needs to hear it.

Connect & Train with Verity

● @verityjocoonan @vidya_certification

● Join Breathwork & healing ⁠APP @thevidyawellnessclub.app

● Follow us on @thedarksidewithverity

In this episode, Verity opens up about the heart of her mission with VIDYA, making Breathwork accessible, shareable, and sustainable for everyone. She dives into the magic of sharing: why our first instinct after a transformative breath session is to tell others, and how that ripple effect can truly shift the world.

Verity breaks down the new VIDYA affiliate program, designed to reward those who share from genuine experience, because transformation deserves to be celebrated and compensated. From her own stories of discovering Breathwork, to building The VIDYA Wellness Club app and a Facilitator Training that now includes business tools, this conversation explores the deeper truth: health and wealth are inseparable when we live in alignment.

Expect honesty, raw reflections, and an invitation to step into the VIDYA movement, whether through the app, facilitator training, or by becoming an affiliate and helping this medicine reach more people.

🎧 Listen now and be sure to share this episode with anyone who needs to hear it.

Connect & Train with Verity

● @verityjocoonan @vidya_certification

● Join Breathwork & healing ⁠APP @thevidyawellnessclub.app

● Follow us on @thedarksidewithverity

In this episode of The Dark Side with Verity, we explore two worlds that are more connected than you think: the backend systems that keep your business alive, and the body’s signals that reveal the truth you’ve been avoiding.

I share why I built the Business Builders™ system into VIDYA Facilitator Training, so you’re not left scrambling with funnels, CRMs, and marketing gaps that stall your growth. Then we move deeper, into the body that always keeps the score. From shoulder pain to gut health, parasites to sore throats, I unpack how symptoms are not problems to fix, but messages to interpret.

If you’ve ever felt stuck, in your business or in your body, this episode will remind you that both need clarity, structure, and space to release.

Tune in, breathe with me, and discover how the way you run your business and the way you care for your body are mirrors for each other.

🎧 Listen now and be sure to share this episode with anyone who needs to hear it.

Connect & Train with Verity

● @verityjocoonan @vidya_certification

● Join Breathwork & healing ⁠APP @thevidyawellnessclub.app

● Follow us on @thedarksidewithverity