Commune Coach — App Demo

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Gabor Maté

"A trigger is tiny. The question is what's been loaded inside you."

TraumaEmotional Health

Start Your Personalized Trauma Recovery Path
6-week program · Starts with one small win.

1.8k

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Dr. Mary Pardee

"Did you know that 70% of your immune system resides in your gut?"

Gut HealthIntegrative Medicine

Heal Your Gut, Transform Your Health
Evidence-based nutrition · 4-week program

3.1k

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David Kessler

"Our mind always tries to find control in an uncertain world."

GriefHealing

Finding Meaning After Loss
A gentle guide to grief · With David Kessler

4.7k

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Danielle LaPorte

"The heart generates the largest electromagnetic field in our body."

Personal GrowthHappiness

The Desire Map
Let your feelings lead the way · With Danielle LaPorte

2.9k

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Briohny Smyth

"Ready to try a handstand? Follow these easy steps to learn a handstand kickup."

YogaIntermediate

Inversion Fundamentals with Briohny Smyth
Build strength, balance, and confidence

The 90-Minute Wind-Down Window

Your cortisol needs 90 minutes to naturally drop. What you do in this window determines how quickly you fall asleep and how deep you go.

Your Takeaway

"Start dimming lights at 8pm. Put the phone down by 9. Your body already knows what to do — it just needs the signal."

Start Your 3-Week Sleep Program

Sleep Support Group

What's your biggest obstacle to a good night's sleep?

843 members answered this week

Racing mind at bedtime 38%

Waking up in the night 27%

Can't wind down after screens 22%

Waking too early 13%

Join the Sleep Support Group

Listening…

COMMUNE COACH · VOICE MODE

9:41

Commune

Good morning, Brenda. Week 2 of your Sleep Program.

Last check-in: yesterday · Sleep score 7/10 ↑

11 Day streak

🌙 3 consecutive great nights. Your sleep onset dropped from 45 min to under 20. Keep going.

What's on your mind today? I can help you work through your sleep program, process anything that came up, or just check in on how you're doing.

Commune Coach · now

Ask your coach

Why do I keep waking at 3am?

Is my wind-down routine working?

I had a stressful day — what should I do tonight?

What does Gabor Maté say about stress and sleep?

Live Voice Conversation

Coach Settings

Your Program

Current Program

3-Week Sleep Reset · Week 2

Check-in Reminder

Every morning at 8:00 AM

Coach Preferences

Coach Tone

Warm & direct

Voice Mode

Start sessions with voice by default

Sleep Reminders

Wind-down at 9 PM

Data & Privacy

My Coach History

View or delete past sessions

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Programs

Community

9:41

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My Programs

🌙

3-Week Sleep Reset

Multiple teachers · Personalized

3 weeks Week 2

52%

Continue

🧠

Healing Trauma

Dr. Gabor Maté

8 weeks Week 3

30%

Continue

💪

Build Strength in Midlife

JJ Virgin

6 weeks

Done

Completed Feb 14

Reactivate

Suggested for You

🧘

Stress Less: A Nervous System Reset

6 weeks · Multiple teachers

Start

🔥

Perimenopause: Thrive Through the Transition

8 weeks · Dr. Sara Gottfried

Start

🥗

Gut Health Fundamentals

4 weeks · Dr. Mark Hyman

Start

🧠

Rewire Anxious Thinking

5 weeks · Dr. Judson Brewer

Start

✨

Breathwork for Energy and Calm

3 weeks · Wim Hof & others

Start

💤

Deep Rest: Yoga Nidra Journey

4 weeks · Tracee Stanley

Start

🏋️

Functional Fitness After 40

12 weeks · Ben Greenfield

Start

Chat to Generate a Custom Program

Tell the AI Coach what you need. It builds the path.

Home

Coach

Library

Programs

Community

9:41

Commune

Suggested for You

Curated from the Commune library based on your goals

Human Nature vs. Modern Culture

Dr. Gabor Maté

Growth

Sleep and Stress Management

JJ Virgin

Health

24 min

Gathering Gratitude (with Music)

Briohny Smyth

Yoga Level 2

16 min

Redefining Bliss

Light Watkins

Meditation All Levels

16 min

15-Minute Practice for Stress Relief: Constructive Rest & Breath Awareness

Rodney Yee,Colleen Saidman Yee

Yoga Level 1

Health

See all →

Hacking Your Healthcare

Dr. Mark Hyman

The Emerging Science of Longevity

Dr. Mark Hyman

Essential Biomarkers

Dr. Mark Hyman

Biohacking for Every Body

Dave Asprey

A Return to Wholeness

Dr. Gabor Maté

Navigating Perimenopause and Menopause

Dr. Sara Gottfried

Good Stress Summit

Jeff Krasno

Vital Health

Dr. Zach Bush

The Superpowers of Your Gut

Dr. Zach Bush

Adult Sex Ed

Dr. Kelly Casperson

Balance Your Hormones

Dr. Jolene Brighten

Immunity Reimagined

Dr. Jeff Bland and Dr. Austin Perlmutter

The Brain Wellness Roadmap

Dr. Austin Perlmutter

Say No to Alzheimer's

Dr. David Perlmutter

Alzheimer's is Optional

Dr. Dale Bredesen

Hope & Healing for Autoimmunity

Dr. Terry Wahls

Beauty Inside Out

Kimberly Snyder

Age Powerfully

JJ Virgin

The Younger You Method

Dr. Kara Fitzgerald

Aging Young

Mariel Hemingway & Bobby Williams

Gut Health

Dr. Mary Pardee

The Truth About Supplements

Dr. Mary Pardee

Good Mood Food

Jason Wrobel

Nutrition to Calm Stress & Anxiety

Dr. Uma Naidoo

Intermittent Fasting

Dr. Will Cole

Optimize Your Metabolism

Dr. Casey Means

Female Longevity

Kayla Barnes-Lentz

The Feel Good Blood Sugar Challenge

Jessie Inchauspé

5 Keys to Immunity

Dr. Roger D. Seheult

Rewire Your Brain

Dr. Dave Rabin

Mentally Well

Dr. Robin Berzin

Transforming Trauma

Dr. James S. Gordon

The Biology of Belief

Bruce H. Lipton, Ph.D

Living Well with Ayurveda

Dr. Siva Mohan

Ayurvedic Nutrition

Nidhi Pandya

Quick & Easy Plant-Based Meals

The Happy Pear

Nourished by Nature

Molly Chester

Let's Sprout!

Doug Evans

Sleep Essentials

Jeff Krasno

Sleep Better

Dr. Michael Breus

Empowered Birth

Schuyler Grant

Luminescence: Women's Health & Longevity Summit

Various

Women's Health & Menopause Summit

Various

Yoga

See all →

22 min

Gliding Into the Overhead Plane

Schuyler Grant

Yoga All Levels

22 min

Open Your Heart

Jennifer Elliott

Yoga All Levels

29 min

Bliss: Divine Connection Practice

Tracee Stanley

Restorative Yoga All Levels

21 min

Flow To Ferocity

Jennifer Elliott

Yoga Level 2

34 min

Grounded Hips Don't Lie

Schuyler Grant

Yoga All Levels

Meditation & Breathwork

See all →

12 min

Breathe to Restore & Sleep (Resonance Breathing)

Schuyler Grant

Breathwork All Levels

18 min

Witness & Accept Meditation with Body Scan

davidji

Meditation All Levels

8 min

Loving-Kindness Meditation

Jeff Krasno

Meditation All Levels

11 min

Forgiveness Meditation with Jack Kornfield

Ram Dass

Meditation All Levels

13 min

Gratitude Meditation with davidji

davidji

Meditation All Levels

Qigong & Tai Chi

See all →

30 min

Qigong Practice: Practicing The Eight Silk Brocades

Mimi Kuo-Deemer

Qigong All Levels

21 min

Warming Up, Open & Close, Cooling Down

Dr. Paul Lam

Tai Chi All Levels

16 min

Qigong Practice: Rooting to Rise

Mimi Kuo-Deemer

Qigong All Levels

18 min

Qigong Practice: Flying Dragon and Spirit Dragon Shakes Its Spine

Mimi Kuo-Deemer

Qigong All Levels

38 min

Harmony on Earth: The Five Sacred Guardians Qigong Practice

Mimi Kuo-Deemer

Qigong All Levels

Fitness

See all →

29 min

Grounded, Connected, and Strong

Justine Malick

Pilates All Levels

30 min

Core + Glutes

Charlotte Tooth

Barre All Levels

25 min

Move Well, Live Well: Power Up Workout #2 (25 Minutes)

Gabby Reece & Mark Roberts

HIIT All Levels

16 min

Find Your Energy (HIIT)

Mary Beth LaRue & Jacy Cunningham

HIIT All Levels

14 min

Toe Yoga (Toe-ga) Practice

Tony Riddle

Fitness

Home

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Programs

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Commune

Events

The Lab

The Perfect Weekend

Schuyler Grant & Jeff Krasno

May 29–31, 2026

Ayurveda and Emotional Wellness Retreat

Dr. Siva Mohan

April 17–19, 2026

Kula in the Canyon

Schuyler Grant & Nikki Vilella

April 24–26, 2026

Form & Flow Yoga Retreat & Intensive

Schuyler Grant

April 27–30, 2026

You Are The Healer Weekend Retreat

Mona Sharma

May 15–17, 2026

The Power of Heart-Led Living Weekend Retreat

Kimberly Snyder

June 5–7, 2026

Body Lab: A Female Healthspan Immersion

Dr. Robin Berzin & Schuyler Grant

June 12–14, 2026

Science & Soul: Women's Longevity

Dr. Mary Pardee & Schuyler Grant

November 6–8, 2026

My Groups

Sleep Support Group

12 members · 3 new posts

Trauma Healing Support Group

8 members · 1 new post

Strength & Fitness in Midlife Support Group

15 members · 5 new posts

Suggested Groups

Chronic Pain Support Group

22 members

Grief & Loss Support Group

18 members

Anxiety & Stress Support Group

31 members

Perimenopause & Menopause Support Group

27 members

Sobriety & Recovery Support Group

14 members

Caregiver Burnout Support Group

9 members

Disordered Eating Support Group

11 members

Living with Autoimmune Conditions Support Group

16 members

Sleep Support Group

12 members

Poll

How many hours of sleep did you get last night?

Less than 5

5–6

6–7

7–8

Maria K.

6 hours — not great, but better than last week. Progress over perfection.

Share Your Story

What does your relationship with sleep actually look like right now?

Not the ideal — the real version. No judgment here, just honesty.

James T.

I fall asleep fine but wake up at 3am every night. It's been months. Honestly just tired of being tired.

Sarah L.

Same here, James. The 3am wake-ups are rough. You're not alone in this.

What's Working

Drop one thing that's genuinely helped your sleep lately.

A supplement, a habit, a weird trick — anything goes.

Ana P.

Magnesium glycinate before bed. Game changer. I was skeptical but it honestly made a noticeable difference within a week.

This or That

When you can't sleep, do you:

Stay in bed and try to fall back asleep

Get up and do something until you're tired again

David W.

I used to do A but Dr. Rabin's lesson on sleep pressure totally changed my approach. Now I get up and read. Works so much better.

Journal Prompt

Finish this sentence:

"The story I tell myself about sleep is..."

Rachel H.

"…that I'm just not a good sleeper and never will be." Writing that out loud makes me realize how much I've accepted that as fact. Maybe it doesn't have to be.

Try This

This week's experiment: No screens for 30 minutes before bed.

Replace it with whatever you want — a book, stretching, staring at the ceiling. Come back and tell us what happened.

Kim N.

Did 4 nights out of 7. Read a real book for the first time in ages. Fell asleep faster on those nights — could be placebo, but I'll take it.

Myth vs. Fact

True or false: You can "catch up" on sleep over the weekend.

What do you think? Drop your answer below, and we'll share what the research says tomorrow.

True

False

Tom C.

I'm going with false. Pretty sure I read that sleep debt doesn't work like a bank account. You can't just deposit hours on Saturday.

Ask the Group

What's one question about sleep you've never been able to get a straight answer on?

Let's crowdsource some wisdom.

Lisa B.

Why do I sleep fine on vacation but terribly at home? Is it the mattress? The stress? Both?

Weekly Intention

Set one small sleep intention for this week.

Not a complete overhaul — just one thing. Write it here so we can hold you to it.

Elena P.

Lights out by 10:30. That's it. Not negotiable this week.

Aha Moment

What's something you've learned about sleep that changed how you approach it?

Share your "aha" moment.

Mike R.

That sleep isn't something you do — it's something you allow. I was trying so hard to sleep that I was making it impossible. Once I stopped "trying," everything shifted.

Check-In

How did last week's sleep intention go?

Be honest — progress isn't linear, and showing up here counts.

Jenny M.

3 out of 7 nights I stuck to my 10pm wind-down. Not perfect, but three more nights than the week before. Counting that as a win.

Recommendations

Best thing you've ever bought, downloaded, or tried for better sleep?

Could be a pillow, an app, a tea, a breathing technique — share your go-to.

Chris G.

Blackout curtains. Seriously. Spent $40 and it was worth more than every supplement I've ever tried combined.

Nina F.

The 4-7-8 breathing technique from Dr. Gordon's course in this program. Four nights in and I'm falling asleep in half the time.

Home

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Library

Programs

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Stress Less

Day 3: Your Stress Signature

Everyone carries stress differently. Today you'll identify your patterns — so you can intervene before your stress response takes full control.

Today, March 2

0 of 4 completed

✓

📖

Your Stress Signature

Daily Briefing · 5 min read

›

✓

▶

Video Lesson: How Trauma Shapes Us

Hala Khouri · 18 min

›

✓

▶

Practice: Meditation for Stability

Tracee Stanley · 10 min

›

✓

✎

Journal: Your Stress Signature

Reflection · 5 min

›

Have a question about today?

Talk with your coach →

Week 1 of 6

Week 1

Understanding Your Stress Response

▼

What Stress Actually Is

Dr. Dave Rabin · Dr. James Gordon

The Science of Fight or Flight

Hala Khouri · Sharon Salzberg

Your Stress Signature

Hala Khouri · Tracee Stanley

The Cost of Chronic Stress

Dr. Mark Hyman · Preethaji

Small Wins and the Path to Change

Brendon Burchard · Jeff Krasno

Stress and Your Relationships

Sharon Salzberg · Rodney Yee

Week One Integration

Colleen Saidman Yee · Tracee Stanley

Week 2

The Power of Breath

▼

Breath as Medicine

Schuyler Grant

Resonance Breathing

Schuyler Grant · Dr. James Gordon

Breathing to Calm Down

Jessie Inchauspé · Dr. James Gordon

Breathing to Wake Up

Schuyler Grant · Dr. Siva Mohan

Breathing through Difficulty

Jeff Krasno · Schuyler Grant

Breathwork and Emotions

Scott Schwenk · Sharon Salzberg

Week Two Integration

Jeff Krasno · Schuyler Grant

Week 3

Body as Teacher

▼

Your Body Keeps the Score

Dr. James Gordon · Tracee Stanley

The Nervous System and Movement

Rodney Yee · Colleen Saidman Yee

Restorative Practice

Tracee Stanley

Releasing Tension from the Inside Out

Dr. James Gordon · Rodney Yee

Moving through Emotions

Dr. James Gordon · Hala Khouri

Sleep and Your Nervous System

Rodney Yee · Colleen Saidman Yee

Week Three Integration

Dr. James Gordon · Tracee Stanley

Week 4

Mind-Body Connection

▼

Your Inner Narrator

Jeff Krasno

Self-Compassion as a Nervous System Tool

Sharon Salzberg

Rewiring Thought Patterns

Dr. Dave Rabin · Justin Michael Williams

The Gift of Presence

Jeff Krasno · Erica Jago

Transforming Difficult Emotions

Scott Schwenk · Sharon Salzberg

Gratitude as Neural Rewiring

Danielle LaPorte · Tracee Stanley

Week Four Integration

Scott Schwenk · Sharon Salzberg

Week 5

Building Resilience

▼

What Resilience Actually Means

Dr. Dave Rabin · Michael B. Beckwith

Good Stress and Hormetic Challenge

Jeff Krasno · Dr. Siva Mohan

The Gut-Brain Connection

Dr. Mary Pardee · Dr. Jim Gordon

Tapping into Release

Nick Ortner

Nutrition for a Calm Nervous System

Dr. Uma Naidoo · Ryan Leier

Building Your Daily Anchor

Dr. Pedram Shojai · Ryan Leier

Week Five Integration

Brendon Burchard · Michael B. Beckwith

Week 6

Integration and Sustaining Your Practice

▼

Your Nervous System Story

davidji · Michael B. Beckwith

Designing Your Personal Practice

Jeff Krasno · Ryan Leier

The Power of Community

Sharon Salzberg

When Stress Returns

Dr. Dave Rabin · Nick Ortner

Living from Your Nervous System

Dr. James Gordon · Preethaji

Letter to Yourself

Gabor Maté · Scott Schwenk

What Comes Next

Michael B. Beckwith · Tracee Stanley

All

Briefings

Videos

Journal

Day 2 — Mar 1

The Science of Fight or Flight

You completed this daily briefing

›

Patterns of Stress and Trauma

Video Lesson · Hala Khouri · 17 min

›

Daily Meditation for Centering

Video Practice · Sharon Salzberg · 10 min

›

Journal: Fight-or-Flight Reflection

You completed this journal entry

›

Day 1 — Feb 28

What Stress Actually Is

You completed this daily briefing

›

Stress and the Nervous System

Video Lesson · Dr. Dave Rabin · 11 min

›

Soft-Belly Breathing Practice

Video Practice · Dr. James Gordon · 17 min

›

Journal: Body Awareness

You completed this journal entry

›

Your Stress Less Coach

Day 3 · Understanding Your Stress Response

You're on Day 3 — the stress signature day. This is one of the most important days in the program because it moves from general science to your specific patterns. What's coming up for you?

Commune Coach · now

Ask about your program

Which stress signature am I?

I can't tell where I hold tension

What should I focus on in my journal today?

How is Week 1 going for me so far?

Tell me more about Hala Khouri

I'm struggling with the meditation practice

Message your coach...

Week 1 — Understanding Your Stress Response

▶

Stress and the Nervous System

Rewire Your Brain · Dr. Dave Rabin · 11 min

Day 1

▶

Soft-Belly Breathing Practice

Transforming Trauma · Dr. James Gordon · 17 min

Day 1

▶

Patterns of Stress and Trauma

Commune Wellness Summit · Hala Khouri · 17 min

Day 2

▶

Daily Meditation for Centering

Compassionate Resilience · Sharon Salzberg · 10 min

Day 2

▶

How Trauma Shapes Us

Redefining Leadership · Hala Khouri · 18 min

Day 3

▶

Meditation for Stability

Guided · Tracee Stanley · 10 min

Day 3

▶

Stress & Growth (Cortisol & IGF-1)

Essential Biomarkers · Dr. Mark Hyman · 14 min

Day 4

▶

Meditation for Clearing Away Stress

The Stress-Free Summit · Preethaji · 10 min

Day 4

▶

The Right Mindset for Handling Stress

The Stress-Free Summit · Brendon Burchard · 22 min

Day 5

▶

Breathing Awareness Meditation

Cultivating Inner Peace · Jeff Krasno · 7 min

Day 5

▶

Centering

Compassionate Resilience · Sharon Salzberg · 10 min

Day 6

▶

5-Min Practice: Constructive Rest & Breath

Simple Self-Care · Rodney Yee · 6 min

Day 6

▶

Simple Care for Stress Relief

Commune Wellness Summit · Colleen Saidman Yee · 16 min

Day 7

▶

Meditation for Relaxation

Guided · Tracee Stanley · 30 min

Day 7

Week 2 — The Power of Breath

▶

Intro: Using Your Breath for Nervous System Regulation

Breath Medicine · Schuyler Grant · 12 min

Day 8

▶

Breathe to Restore & Sleep (Resonance)

Breath Medicine · Schuyler Grant · 12 min

Day 8

▶

Intro: Breathe to Restore & Sleep

Breath Medicine · Schuyler Grant · 8 min

Day 9

▶

Healing Breath Practice

Meditation Summit · Dr. James Gordon · 15 min

Day 9

▶

4-7-8 Breathing for Stress Reduction

Feel Good Blood Sugar · Jessie Inchauspé · 10 min

Day 10

▶

Soft-Belly Breathing Practice

Health & Longevity Summit · Dr. James Gordon · 17 min

Day 10

▶

Intro: Breathe to Wake Up & Focus (Kapalabhati)

Breath Medicine · Schuyler Grant · 5 min

Day 11

▶

Bumblebee Breathing for Stress Relief

7-Day Wellness Summit · Dr. Siva Mohan · 6 min

Day 11

▶

Box Breath

Good Stress Summit · Jeff Krasno · 4 min

Day 12

▶

Deep Breathing for Stress Relief

The Stress-Free Summit · Schuyler Grant · 23 min

Day 12

▶

Body: The First Reality

Ecstatic Breathwork · Scott Schwenk · 33 min

Day 13

▶

Daily Meditation for Compassion

Compassionate Resilience · Sharon Salzberg · 10 min

Day 13

▶

Breath & The Autonomic Nervous System

Good Stress Summit · Jeff Krasno · 13 min

Day 14

▶

The Chill Pill: Yin & Restorative Yoga

7-Day Wellness Summit · Schuyler Grant · 22 min

Day 14

Week 3 — Body as Teacher

▶

Soft-Belly Breathing to Quiet Mind, Body, and Spirit

Transforming Trauma · Dr. James Gordon · 20 min

Day 15

▶

Body: Grounding Deep Relaxation

Deep Relaxation · Tracee Stanley · 20 min

Day 15

▶

Stress Relief: Letting Go of Tension

Simple Self-Care · Rodney Yee · 2 min

Day 16

▶

15-Min Practice: Constructive Rest

Simple Self-Care · Rodney Yee · 16 min

Day 16

▶

Preparing Your Space + Yoga Nidra Positions

Deep Relaxation · Tracee Stanley · 5 min

Day 17

▶

Mind: Peaceful Mind Relaxation

Deep Relaxation · Tracee Stanley · 25 min

Day 17

▶

Shaking and Dancing Exercise

Transforming Trauma · Dr. James Gordon · 21 min

Day 18

▶

Releasing Anxiety

Simple Self-Care · Rodney Yee · 21 min

Day 18

▶

All Emotions Are Innocent

Transforming Trauma · Dr. James Gordon · 21 min

Day 19

▶

Grounding Yoga Practice

Redefining Leadership · Hala Khouri · 30 min

Day 19

▶

Restful Sleep: Preparing the Body and Mind

Simple Self-Care · Rodney Yee · 3 min

Day 20

▶

30-Min Restful Sleep Practice

Simple Self-Care · Rodney Yee · 30 min

Day 20

▶

Gratitude and Laughter

Transforming Trauma · Dr. James Gordon · 11 min

Day 21

▶

Meditation for Deep Relaxation

Meditation Summit · Tracee Stanley · 26 min

Day 21

Weeks 4–6 — Mind, Resilience, Integration

▶

Cognitive Reappraisal — The Art of Finding Space

Stoic Meditations · Jeff Krasno · 8 min

Day 22

▶

Compassion

Compassionate Resilience · Sharon Salzberg · 9 min

Day 23

▶

Four Steps for Attention Control

Rewire Your Brain · Dr. Dave Rabin · 12 min

Day 24

▶

Feeling: Transforming Difficult Emotions

Ecstatic Breathwork · Scott Schwenk · 34 min

Day 26

▶

Conscious Gratitude

Free + Clear · Danielle LaPorte · 7 min

Day 27

▶

The Practice of Peace

Practical Mysticism · Michael B. Beckwith · 10 min

Day 29

▶

Good Stress

Good Stress Summit · Jeff Krasno · 17 min

Day 30

▶

The Gut-Brain Connection

Gut Health · Dr. Mary Pardee · 11 min

Day 31

▶

How to Tap / Tapping for Morning Stress Relief

Tap Away Stress · Nick Ortner · 13 min

Day 32

▶

Intro to Nutritional Psychiatry

Nutrition to Calm Stress · Dr. Uma Naidoo · 11 min

Day 33

▶

Overcoming Overwhelm

The Wellness Master Class · Brendon Burchard · 30 min

Day 35

▶

Approaching Trauma with Curiosity

A Return to Wholeness · Gabor Maté · 15 min

Day 41

▶

Energy: Energetic Awareness Relaxation

Deep Relaxation · Tracee Stanley · 39 min

Day 42

Today

Plan

Progress

Coach

Videos

Screen 1 of 10

Where are you in your wellness journey?

Just getting started

New to breathwork, meditation, and stress management practices

I have some experience

I've tried meditation or yoga but don't have a consistent practice

I practice regularly

I have an existing routine but want to go deeper or address specific stress

What's driving your stress right now?

Select all that apply

✓

Work pressure or burnout

✓

Sleep issues

✓

Health concerns (personal or family)

✓

Relationship challenges

✓

Financial stress

✓

Parenting

✓

Life transition (move, job change, loss)

✓

Anxiety or racing thoughts

✓

Feeling disconnected or lonely

✓

General overwhelm — everything at once

How comfortable are you with these practices?

Meditation / Mindfulness

Sitting still, focusing on breath, guided meditation

Breathwork

Intentional breathing exercises beyond normal breathing

Yoga or Movement

Any form of mindful movement, from gentle to vigorous

Journaling / Self-Reflection

Writing about thoughts, feelings, and patterns

Body Awareness

Noticing physical sensations, tension patterns, and somatic signals

How does stress usually show up in your body?

Select all that apply

✓

Tension in jaw, neck, or shoulders

✓

Headaches or migraines

✓

Stomach or digestive issues

✓

Chest tightness or shallow breathing

✓

Trouble falling or staying asleep

✓

Fatigue or low energy

✓

Racing heart or restlessness

✓

Brain fog or difficulty concentrating

✓

Emotional reactivity (snapping, crying, shutting down)

✓

Numbness or disconnection from my body

Have you tried managing your stress with a structured program before?

✓ Yes

✗ No

What got in the way of sticking with it?

✓

Too long or time-consuming

✓

Didn't feel personalized to me

✓

Lost motivation after the first week or two

✓

Life got busy and I dropped off

✓

It felt too "woo-woo" or not practical enough

✓

I didn't see results

What would success look like for you in the next 6 weeks?

When can you typically practice?

Select all that apply

✓

Early mornings (before 8 a.m.)

✓

Mid-morning

✓

Lunch break

✓

Afternoons

✓

Evenings (after dinner)

✓

Right before bed

✓

Weekends only

✓

Random pockets / whenever I can

How much time can you realistically dedicate each day?

minutes per day

5 min60 min

Be honest — we'd rather you do 10 minutes every day than 45 minutes once a week.

What do you have access to for your practice?

Select all that apply

✓

A quiet space at home

✓

Yoga mat

✓

Bolster, blankets, or pillows for restorative practice

✓

Headphones (for guided audio)

✓

A journal or notebook

✓

A private outdoor space (yard, balcony, park nearby)

✓

I mostly practice in shared spaces

✓

I'll mainly use my phone during commutes or breaks

Anything else we should know to personalize your program?

Optional — share as much or as little as you'd like.

Screen 1 of 6

Welcome to Commune Coach!

What are your primary goals?

I want to…

🌿

Feel calm, grounded, and relaxed

✓

🌱

Grow and improve as a person

✓

💪

Take care of my physical health

✓

🧠

Take care of my mental health

✓

🏃

Move my body every day

✓

❤️

Improve my relationships

✓

🌍

Make a difference in the world

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Your Wellness Focus

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A Little About You

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You're all set.

Your Commune Coach experience is now personalized to you. Let's get started.

Your personalized plan is ready

Stress Less: Nervous System Reset

6 weeks · Personalized to you

By following your personalized plan, you'll reset your nervous system, build a daily calm practice, and feel measurably less stressed in 6 weeks.

What You'll Achieve

Understand your personal stress patterns and nervous system response — so you can catch stress before it takes over

Build a daily breathwork and meditation practice using techniques from world-class teachers like Dr. James Gordon, Sharon Salzberg, and Schuyler Grant

Develop somatic awareness through restorative yoga, body scans, and gentle movement — releasing tension your mind alone can't reach

Rewire stress-amplifying thought patterns using evidence-based mindfulness, self-compassion, and cognitive reframing tools

Design a personalized daily anchor routine (morning + evening) that fits your actual life — not a fantasy schedule

Establish a sustainable resilience practice with a return protocol for when life inevitably gets hard again

Your 6-Week Plan

Week 1

Understanding Your Stress Response

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Build the foundation. You'll learn how stress lives in your body, why your nervous system responds the way it does, and begin the small daily practices that start to shift your baseline.

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Complete a personal stress audit — identifying your unique stress signature

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Establish a daily 10-minute meditation practice with Sharon Salzberg and Tracee Stanley

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Log 5 consecutive days of journaling about your body's stress signals

Week 2

The Power of Breath

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Your breath is the only part of your autonomic nervous system you can consciously control. This week, you learn to use it — not as a concept, but as a daily practice that directly shifts your state.

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Practice resonance breathing daily for at least 5 minutes

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Use a breathing micro-practice in a real-time stressful moment

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Identify your go-to calming and energizing breath techniques

Week 3

Body as Teacher (Somatic Practices & Sleep)

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Your body has been keeping score. This week, you move from cognitive understanding to embodied practice — using gentle movement, restorative yoga, Yoga Nidra, and somatic awareness to release what your mind alone cannot.

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Complete at least 3 restorative yoga or body-based practices

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Implement a 20-minute sleep wind-down routine

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Identify and begin releasing your primary physical tension-holding pattern

Halfway Milestone: Your Nervous System Baseline Has Shifted

Week 4

Mind-Body Connection

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Deepen your practice with the cognitive and emotional dimensions of stress. Learn to catch and reframe stress-amplifying thoughts, build self-compassion as a physiological tool, and use mindfulness to interrupt reactivity.

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Catch and reframe at least 3 stress-amplifying thought patterns

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Complete the lovingkindness meditation practice

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Establish a daily gratitude micro-practice

Week 5

Building Resilience

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Resilience isn't about never feeling stressed. It's about bouncing back faster. Explore hormetic stress, the gut-brain connection, EFT tapping, nutrition for calm, and design your personal daily anchor routine.

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Experiment with EFT tapping and rate your before/after stress levels

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Make one nutritional change that supports nervous system health

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Design and write out your personalized daily anchor routine

Week 6

Integration and Sustaining Your Practice

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Lock in what you've built. Design your personal practice plan, write a letter to your future self, create a return protocol for setbacks, and step into what comes next with a nervous system that defaults to calm.

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Finalize your personal practice plan: daily anchor, weekly deeper practice, and emergency toolkit

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Write a letter to your future self documenting what you've learned

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Establish your return protocol for when life disrupts your practice

Teachers in This Program

Dr. Dave Rabin Sharon Salzberg Dr. James Gordon Schuyler Grant Tracee Stanley Hala Khouri Brendon Burchard Nick Ortner Gabor Maté Jeff Krasno Dr. Uma Naidoo Rodney Yee Danielle LaPorte Dr. Mark Hyman Scott Schwenk + more

$149

6-week program

Maybe later