Featured
Yoga
Shallow breath when sitting is a high chest breath after a fixed hip angle
Shallow breath when sitting stays high via the psoas and diaphragm. No diagnosis. Three studies show posture, not a cure.
Johannes Huijbregts
2026-10-178 min
The Spiriators Journal
Stories on breathwork, yin yoga & conscious living
Practical guides on breathwork, vagus nerve stimulation, polyvagal theory, nervous system reset, yin yoga, sleep, stress and relationships — backed by science and our nomadic experience.
75 articles
Fresh weekly · By Tessa & Johannes
Vagus nerve
Psoas vagus nerve: one cable, two names
The psoas and the vagus nerve share one bridge at the diaphragm. In 5 steps you see what anatomy shows, and what no trial proves.
Johannes Huijbregts2026-10-148 min
Breathwork
What breathwork burnout does in the nervous system
Breathwork in burnout reaches the nervous system via the HPA axis, cortisol and HRV. Not an exercise list: the mechanism, for people stuck.
Johannes Huijbregts2026-10-109 min
Vagus nerve
What the salamander exercise does with your gaze
Salamander exercise: eyes and head turn sideways for 60 seconds a side. No device, and no promise of a vagus-nerve reset. Stop if it hurts.
Johannes Huijbregts2026-10-078 min
Breathwork
Breathwork in relationships: two rhythms in one kitchen
Breathwork in relationships: 3 exercises for couples who copy each other's pace. No promise that shared breathing ends every fight.
Tessa Frunt2026-10-039 min
Breathwork
Breathing for anxiety: the valve, not the will
Breathing for anxiety is not a cure. Slow breath can shift a CO2 cycle in the body, with no promise of instant calm at all.
Johannes Huijbregts2026-09-308 min
Breathwork
Breathwork for grief: room to carry loss
Breathwork for grief makes room in the chest and throat so loss can be carried. It is not a trick to breathe the pain away.
Tessa Frunt2026-09-269 min
Breathwork
What breathwork in burnout actually is
Breathwork in burnout is phase-specific. What backfires in week one can restore you in month three. Three phases, contraindications, and daily dose.
Johannes Huijbregts2026-09-238 min
Yoga
Yoga for men is not a separate sport
Yoga for men is not a stretch contest: yin asks you to stay until the nervous system follows. What to expect, how to start, and why men are showing up.
Johannes Huijbregts2026-09-1910 min
Consciousness
What burnout recovery actually is
How long does burnout recovery really take? An honest timeline from week 1 to year 1: what is normal, what warns you, and when support helps.
Johannes Huijbregts2026-09-168 min
Consciousness
Spiritual Awakening: When Light Becomes Painful
Spiritual awakening can hurt: fatigue, overstimulation and old patterns burning off. What is normal, and when is it a crisis?
Tessa Frunt2026-09-1211 min
Yoga
What yin yoga poses actually ask
12 yin yoga poses with hold times, props and focus. A beginner reference: how long to stay, what you feel, when to stop.
Tessa Frunt2026-09-098 min
Breathwork
Breathwork after work: arrive home in your body
You are home, yet your nervous system is still at work. A 10-minute breath ritual closes the workday in the body, from the front door to the sofa.
Johannes Huijbregts2026-09-059 min
Nomadic
What joining us in Tenerife is (and is not)
On Tenerife now, until about 14 November 2026. Travel-with-us means joining breathwork and yin by ocean and Teide, not a hotel package.
Johannes Huijbregts2026-09-028 min
Breathwork
Heart Coherence Training: What It Is, How to Measure
Heart coherence training: what it is, how you measure HRV coherence, and how you practice it in five minutes with breath.
Johannes Huijbregts2026-08-2910 min
Breathwork
Panic Attack? 3 Breathing Exercises That Help Right Away
During a panic attack, targeted breathing stops hyperventilation and calms your nervous system. Three exercises you can apply right away.
Johannes Huijbregts2026-08-269 min
Nomadic
A Retreat for Men: Why Tough Guys Break Open Here
A retreat for men is not soft wellness. Why tough guys break open here, and how you cross the threshold without losing face.
Johannes Huijbregts2026-08-2210 min
Yoga
Why you cannot just relax
Stress stored in your body explains why you cannot relax. Discover how muscles and the nervous system hold tension and how to release it.
Tessa Frunt2026-08-208 min
Breathwork
Email Apnea: Why You Hold Your Breath at Your Laptop
Email apnea is the unconscious habit of holding your breath at your laptop. Recognize the pattern and break it with 5 micro-interventions of 1-3 minutes.
Tessa Frunt2026-08-159 min
Consciousness
The book that became our guiding line
Discover how Eckhart Tolle's The Power of Now and A New Earth shape our coaching: presence, the pain-body and ego dissolution through breathwork.
Johannes Huijbregts2026-08-128 min
Consciousness
Body Scan Exercise: Learning to Feel Emotions Step by Step
Learn step by step how to do a body scan and feel emotions in your body, with practical guidance and scientific backing.
Johannes Huijbregts2026-08-0810 min
Consciousness
The moment things go too well
An upper limit problem is why you pull back right before success. Gay Hendricks' The Big Leap explained with breathwork to break through it.
Johannes Huijbregts2026-08-068 min
Consciousness
Feeling Emotions in Your Body: Nervous System Signals
Learn where you feel emotions physically and what your nervous system tells you through bodily signals. Practical guide with exercises for body awareness.
Johannes Huijbregts2026-08-0110 min
Breathwork
From Tool to Lifestyle: Our Discovery
How connected breathing twice a day transformed our life. From tool to way of being — the story behind The Presence Process by Johannes Huijbregts.
Tessa Frunt2026-07-298 min
Nomadic
Breathing Routines for Digital Nomads: Bali, Lisbon & Mexico
Location-specific breathing routines for digital nomads in Bali, Lisbon and Mexico City. Science-backed and adaptable to any destination.
Tessa Frunt2026-07-2510 min
Breathwork
Why practice at home without a coach?
A complete 21-day breathwork (ademwerk) schedule for home — from box breathing to connected breathing. Science-backed, with daily exercises of 5-20 minutes.
Tessa Frunt2026-07-238 min
Nomadic
What to Expect from a Breathwork Retreat: An Honest Account
What really happens at a breathwork retreat? Read an honest account of the days, what you feel, what is hard, and how to prepare yourself. Read more.
Tessa Frunt2026-07-199 min
Vagus nerve
What Is the Vagus Nerve? Function, Meaning & How It Works
The vagus nerve is your tenth cranial nerve, connecting brain to heart, lungs, and gut. Discover its function, meaning, and role in stress regulation.
Johannes Huijbregts2026-07-188 min
Nomadic
Jet lag is not tiredness — it is a rhythm that lost its way
Jet lag is a misaligned circadian clock, not tiredness. 2024-2025 research on light, melatonin, breath and caffeine. Recover in days.
Johannes Huijbregts2026-07-118 min
Yoga
Yin Yoga for Stress: 20-Minute Nervous System Reset
Yin yoga activates your parasympathetic nervous system in 20 minutes and lowers cortisol. Science-backed + 5-pose routine. Start your reset today.
Tessa Frunt2026-07-089 min
Nomadic
The Dream That Slowly Drains You
9 early warning signs of digital nomad burnout you should never ignore. Spot the slow drain before it becomes a full collapse and take the first step.
Johannes Huijbregts2026-07-0411 min
Yoga
Yin Yoga for Better Sleep — 6 Evening Poses
Mind 'on' while your body wants 'off'? 6 evidence-based yin poses that calm your nervous system in 20-30 min — complete evening routine.
Tessa Frunt2026-07-018 min
Breathwork
What Connected Breathing Is — and Why It's Different From What You Think
Learn what connected breathing is, how it affects your nervous system and how to safely do your first session. Practical guide.
Johannes Huijbregts2026-06-278 min
Yoga
Yin Yoga for Beginners: Your First Class Guide
Yin yoga for beginners explained: what it is, what it is not, and what to know before your first class. Props, poses, sensation vs pain. Start safe today.
Tessa Frunt2026-06-248 min
Vagus nerve
Polyvagal Theory Explained: What Stephen Porges Really Means (For Non-Scientists)
Polyvagal theory explained in plain language: the three nervous system states, what ventral vagal means, and how to apply it in your daily life.
Johannes Huijbregts2026-06-208 min
Consciousness
Living In The Now: The Art Of The Temporary Body
Living in the now is not a technique but a return. Tessa Frunt on the temporary body, yin & yang, and 4 scientific studies on true presence.
Tessa Frunt2026-06-169 min
Relationships
Setting Boundaries Without Guilt: 7 Steps That Work
Setting boundaries without guilt is a skill, not a talent. 7 evidence-based steps from polyvagal theory to self-compassion for more peace in relationships.
Johannes Huijbregts2026-06-148 min
Chakras
Crown Chakra: Connection With Something Greater
Open your crown chakra (Sahasrara) with yin yoga, breathwork and meditation. Move from control toward deeper connection and trust.
Tessa Frunt2026-06-108 min
Vagus nerve
Vagus Nerve Exercises: 5 Ways To Stimulate Your Vagus
Vagus nerve exercises that work: 5 evidence-based ways to stimulate and activate your vagus — from 4-7-8 breathing to cold water. Science 2024-2026.
Johannes Huijbregts2026-06-069 min
Chakras
Third Eye Chakra Opening: 5 Safe Exercises (+ Science)
Open your third eye without the woo-woo. 5 exercises plus the neuroscience behind ajna chakra, intuition and clarity. Read the guide ›
Tessa Frunt2026-06-048 min
Nomadic
How to Choose a Retreat That Truly Fits You
Silence, yoga, or nomadic travel? These 7 questions help you choose the retreat that truly fits your current phase of life.
Johannes Huijbregts2026-05-318 min
Nomadic
Retreat vs Vacation: The Real Difference (+ 5 Forms Briefly)
Is a retreat a spiritual vacation? No. Discover the real difference between retreat and holiday + the 5 retreat forms briefly explained.
Johannes Huijbregts2026-05-2910 min
Chakras
Throat Chakra Blockage: 7 Signs + How To Open It
Can't speak what you feel? Recognize 7 signs of a blocked vishuddha + ujjayi breathing and 3 yin yoga poses ›
Tessa Frunt2026-05-288 min
Chakras
Heart Chakra Opening: 7 Signs Your Chest Is Stuck
Recognize the 7 symptoms of a blocked heart chakra. Plus 3 yin yoga poses and breathing exercises to gently release the blockage in your anahata ›
Tessa Frunt2026-05-218 min
Yoga
Fascia and Emotions: Why Your Connective Tissue Holds Feelings
Discover why your fascia stores emotions and how yin yoga helps release them safely. Science-backed insights with practical exercises for home practice.
Tessa Frunt2026-05-178 min
Chakras
Self-Confidence Starts In Your Belly — The Solar Plexus Chakra As Source Of Power
Discover how the solar plexus chakra shapes your self-confidence and which breathwork exercises activate Manipura. A practical guide for inner strength.
Tessa Frunt2026-05-138 min
Breathwork
Connected Breathing: What It REALLY Does to Your Nervous System
Discover what connected breathing does to your nervous system: activate your parasympathetic system, reduce stress and restore safety.
Johannes Huijbregts2026-05-108 min
Chakras
Sacral Chakra: Creativity As Body Sensation
Discover how your sacral chakra awakens creativity. 6 yin yoga poses for hip opening, plus breathwork for flowing energy. Guide by Tessa Frunt.
Tessa Frunt2026-05-078 min
Nomadic
Working From Anywhere — Why Freedom Also Brings Fear
Working from anywhere brings freedom, but also unexpected fear and unrest. Discover why — and how to find calm in the rhythm of a nomadic life.
Tessa Frunt2026-05-028 min
Consciousness
Disarming Your Inner Critic: From Enemy to Ally
Disarm your inner critic: recognise the protective voice, learn 5 exercises and turn your critic into an ally. Practical self-compassion guide.
Johannes Huijbregts2026-04-298 min
Nomadic
Feeling at Home Anywhere — Why It's a Feeling
You can travel 10,000 kilometers and never arrive — if you haven't first come home to your own body. About belonging, travel and feeling at home.
Johannes Huijbregts2026-04-258 min
Relationships
Breaking Family Patterns — From Generation To Generation
Breaking family patterns starts in your throat and nervous system. Spot generational behaviour and set boundaries with breathwork and yin yoga.
Johannes Huijbregts2026-04-238 min
Vagus nerve
Nervous System & Addiction — Why Your Body Remembers
Discover why addiction isn't just in your head, but in your nervous system. Learn how breathwork and body-oriented therapy help you recover.
Johannes Huijbregts2026-04-1610 min
Yoga
Yin Yoga and Connective Tissue: How Emotions Store in Your Body (and How to Release Them)
Discover how emotions store in your connective tissue and how yin yoga helps you release them. Scientifically backed with practical exercises.
Tessa Frunt2026-04-168 min
Yoga
Iliopsoas & Emotions: Why Your Hips Hold Trauma
Why do people cry in hip openers? The iliopsoas (psoas) stores stress and trauma. Discover how yin yoga safely releases this layer ›
Tessa Frunt2026-04-128 min
Yoga
Yin Yoga for Kids: 12 Frequently Asked Questions (Ages 7-12)
Yin yoga for kids (ages 7-12) helps with restlessness, sleep and a busy mind. 12 questions answered for parents. No pressure, only permission.
Tessa Frunt2026-04-0517 min
Breathwork
Breathing Exercises: 5 Proven Techniques (Stress, Sleep & Focus)
Breathing exercises for stress, sleep and focus: 5 evidence-based techniques — box breathing, 4-7-8, physiological sigh & more. With free breathing timer.
Johannes Huijbregts2026-04-0110 min
Vagus nerve
Neurowellness Upstream: Train Your Nervous System BEFORE Something Goes Wrong
Discover upstream neurowellness — train your nervous system preventively with vagus nerve training, HRV biofeedback and breathwork. 5 min/day.
Johannes Huijbregts2026-03-257 min
Consciousness
AI and Consciousness: A New Chapter for Humanity
Not from fear, but from wonder. Discover how AI invites humanity to evolve together toward a new, expanded form of consciousness.
Johannes Huijbregts2026-03-127 min
Yoga
Yin Yoga + Breathwork: The Scientific Connection for Stress & Anxiety
Discover how Yin Yoga and Breathwork work together for stress reduction — scientifically backed, practical, and now with our new 30-day course.
Johannes Huijbregts2026-03-257 min
Yoga
Fascia & Sugar: The Hidden Link With Your Emotions
Sugar cravings rarely come from your stomach. Discover how fascia stores emotions and drives cravings — and how yin yoga breaks the pattern ›
Tessa Frunt2026-02-2810 min
Consciousness
The Magic of Our Brain: The Past Is No Guarantee for the Future
Discover how neuroplasticity lets you break old patterns and make a fresh start — regardless of your past or what you used to believe.
Johannes Huijbregts2026-02-088 min
Nomadic
Crypto & Freedom in Spiritual Entrepreneurship
Why we accept crypto as payment and how financial sovereignty fits into a nomadic, spiritual life and conscious entrepreneurship.
Johannes Huijbregts2026-02-227 min
Vagus nerve
Addiction As Portal — Scientific Backing + Practical Tools
A different perspective on addiction: not as a disease, but as a portal and opportunity life presents to become whole. Science + tools.
Johannes Huijbregts2026-02-189 min
Relationships
Breaking Relationship Patterns: The 5 Love Languages
Discover why you talk past each other and how the 5 love languages (Gary Chapman) can truly transform your relationship and daily connection.
Tessa Frunt2026-02-148 min
Breathwork
Breathwork Coaching: Why You Stay A Beginner (Honest)
From basics to rebirthing: why even experienced coaches remain beginners in breathwork — and what it means for your first session ›
Tessa Frunt2026-02-107 min
Yoga
Yin Yoga: Sinking into Trust
No intensity or hard work — just surrender and deep relaxation. Discover how Yin Yoga helps you release fascia and trust your body.
Tessa Frunt2026-02-066 min
Chakras
Root Chakra: 7 Signs of Insecurity (And How to Ground Yourself)
Feel restless or without solid ground under your feet? Discover 7 signs of a blocked root chakra and how to become secure and grounded again.
Tessa Frunt2026-04-0625 min
Breathwork
Breathing in yoga: why most people do it wrong
Discover why most people breathe wrong during yoga, how pranayama calms your nervous system and which 3 breathing techniques actually work on the mat.
Tessa Frunt2026-03-1810 min
Yoga
Yin Yoga for sleep problems: what helps with chronic insomnia?
Struggling with chronic insomnia? Discover how yin yoga targets sleeplessness via the parasympathetic nervous system — with science, protocol and 4 poses.
Tessa Frunt2026-02-2011 min
Yoga
Yoga for burnout: which style helps and which doesn't
Not every yoga helps with burnout — some styles make it worse. Discover which forms work in which recovery phase, with science and a practical protocol.
Tessa Frunt2026-04-0812 min
Yoga
Starting yoga at home: the 7 biggest mistakes beginners make
Want to start yoga at home? These 7 common beginner mistakes cause 80% to quit within 3 weeks. Discover how to build a practice that actually sticks.
Tessa Frunt2026-03-0510 min
Yoga
Trauma-informed yoga: what it is, when it works, when it doesn't
Trauma-sensitive yoga (TSY) is proven effective for PTSD. Discover what it is, how it differs from regular yoga, and when it does or does not fit.
Tessa Frunt2026-04-1812 min
Breathwork
Box Breathing vs 4-7-8 vs Wim Hof: Which Breathwork Technique Fits You
Box breathing vs 4-7-8 vs Wim Hof compared for stress, sleep and energy. See in one table which breathing technique fits your goal — 2024-2026 studies ›
Johannes Huijbregts2026-06-179 min
Nomadic
The Butterfly Breaks Out — Our Invitation to You
Nomadic living rewires your brain. Stepping out of your comfort zone breaks old patterns and reopens your nervous system. Come travel with us.
Johannes Huijbregts2026-05-1510 minNever miss an article — follow via RSS
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