Isn't this a one-time thing?

No, it's a lifestyle practice. Depth comes from living it, not from one session. The 10-week process we use as a starting point is exactly that — a beginning. After those 10 weeks the practice doesn't stop if you stay with it. Breath, presence and insight you practice can carry forward — as a rhythm, not a completed course. The difference with a "30-day challenge": afterwards people often stop. This is meant to keep practicing, in small steps, because it can deepen — no guarantee of lifelong transformation.

Do I need to do all three pillars?

No, you start where you are. Breath is often the door — the most direct, the most tangible. Anyone can breathe, no experience needed. But the pillars reinforce each other. Those who start with breath often discover the value of presence and insight on their own. Those who start with psychology notice they need breath to feel it rather than just understand it. You don't have to do everything at once. Start with one pillar and let the other two present themselves.

Is this the same as therapy?

No. Therapy is regular and individual, often focused on treating specific symptoms. This is a way of life. We work trauma-informed but we're not therapists. The upper limit problem isn't a diagnosis — it's a recognizable pattern we name and work with. For acute issues or deep trauma, we always refer to a therapist or psychiatrist. Our method is depth, not treatment.

Does this work online too?

Yes. Breathwork and presence are actually powerful online — you're in your own environment, where the patterns play out. No travel, no retreat, no escape from your daily life. Here, now, in your own living room. Much of our breath coaching takes place online, and experience has taught us that the depth doesn't diminish because you're not physically in the same room. The breath works where you are.

What if I'm not interested in yin yoga?

That's fine. Yin yoga is a supporting practice, not a requirement. But often people discover through yin yoga what the breath opens — the silence needed to hear what's underneath. If yin isn't for you, there's nothing wrong. The three pillars stand on their own. Yin is the space, not the path.

How long until I see results?

It varies per person. But real change isn't a quick fix. We work with lifestyle, not symptom management. Most notice something shift within 2-4 weeks — more calm, less reactivity, better sleep. But the deep shift comes after months. And actually, it doesn't stop — it deepens. This isn't about "getting results and stopping", but about a way of life that keeps unfolding. Like breathing: you don't stop breathing because it "works".

Can I combine this with other forms of coaching or therapy?

Yes, that's often valuable. The three pillars are a supplement to what's already there, not a replacement. Just always consult with your therapist or coach — especially if you're in a deep process or taking medication. We always advise informing your treating professional, and we're happy to communicate with them if you'd like. Transparency is essential.

Is this for everyone?

No. If you're in acute crisis or have deep psychological issues, you need professional 1-on-1 support first. This is depth, not crisis intervention. For severe depression, acute trauma processing, or psychiatric disorders, we don't work — we refer out. Certain physical conditions (pregnancy, heart disease, epilepsy) also make connected breathing unsuitable. We'd rather say "not now" than "just try it". Honesty about limits is part of our method.

Johannes and Tessa in breathwork practice — the Spiriators coaching method as lifestyle

Breath · Presence · Psychology · Yin Yoga

Our Method: Breath as Practice, Presence as Compass, Psychology as Insight

Breathwork as daily practice (The Presence Process), presence as compass (The Power of Now) and psychology as insight (The Big Leap). Three pillars that form the foundation of our coaching method — with yin yoga as supporting practice. Not a one-time program, but a lifestyle that deepens you.

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What is the Spiriators method in short?

Our method is how we guide: breath as daily and session practice, presence as attention in the here-and-now, and insight into recurring patterns — with yin yoga as body support. A way of working and practising, not a one-off programme you tick off.

Table of contents

At Spiriators

The books and frameworks (Presence Process, Tolle, Big Leap) are inspiration, not dogma and not a medical protocol. In practice: 1:1 breathwork with Johannes or yin with Tessa (€60), or co-travel with us. Coaching and yoga do not replace therapy or a doctor — for acute care we refer on.

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How are you feeling right now?

Pick what fits — we'll adjust the page. No right or wrong; choose ‘full experience’ for everything.

Full head, too much input

Low energy, little drive

With everything open and on

Your choice stays on this device for this visit (until you close the tab) — stored locally only.

How to start tomorrow

You don't need to finish reading the three pillars first. Breath is the door — start there. Presence and insight follow once your body joins in.

01
Today: 10 minutes of breathing
Open the free breathing timer and choose connected breathing. No setup, no account — just start.
02
This week: build a rhythm
Follow the 21-day breathwork schedule — small, progressive, at home. Consistency over intensity.
03
When you want to go deeper: guidance
Start with the free Breath Check quiz (2 min) to discover your breathing style, book a no-pressure intro call, or go straight to breathwork coaching. No pressure — only when your body already says yes.

The Philosophy — Change is Lifework

Lasting change rarely comes from one session, one weekend, or one resolution. Deep support asks for a way of practicing — no quick fixes, no "30 days to a new you". At Spiriators, we work with three pillars that you don't apply once, but that you live. Day in, day out. Not because you have to, but because it can deepen.

We start from a simple but profound stance: you are already whole — that's how we see it. It's not about fixing, but about remembering what is already there: making space for what lies beneath the noise, the stress, and the old patterns. That's the foundation of how we work and live: not as perfect examples, but as people who practice daily, sometimes fail, and then begin again. Coaching and practice — not therapy, not treatment.

Our coaching method builds on three pillars: breath as daily practice (Michael Brown's The Presence Process), presence as compass (Eckhart Tolle's The Power of Now), and psychology as insight (Gay Hendricks' The Big Leap). Three books, three teachers, one thread: depth comes from living it, not knowing it. You can read The Presence Process and understand it, but if you don't breathe daily, nothing changes. You can summarize The Power of Now, but if you don't practice seeing through your ego, it remains theory. You can name your upper limit problem, but if you don't dare to stay when it feels good, you keep sinking back.

Yin yoga plays a supporting role here. Sometimes you need silence to hear what the breath opens. Sometimes you need long holds to feel where tension sits that your mind can't name. Yin isn't a main pillar — it's the space where the other three can land. Tessa's yin yoga classes and our nomadic retreats use yin not as a "bonus", but as a vessel: the place where the work of the three pillars can settle.

Breath

Daily practice, not a crisis tool

Presence

Your compass in the now

Psychology

Insight into your patterns

Yin Yoga

Silence to land

Breath as Lifestyle — The Presence Process

Michael Brown's The Presence Process isn't a book you read and put away. For us it's a blueprint for a way of breathing that can support and deepen your life — not because it's magical, but because it's consistent. The 10-week process Brown describes is not a course you finish with a certificate. It's the beginning of a new practice style.

Here's how it works: over 10 weeks, you practice daily with conscious connected breathing — a continuous rhythm of breathing in and out without pause. Each week has its own theme, its own layer. What begins as a physical exercise can slowly become a way of being. The breath can open doors your mind kept closed. Old emotions may move. What was stuck may flow — supportive, no guarantee of release.

But this is where it doesn't stop. After 10 weeks, you're not "done". The breath you practiced in those weeks becomes the breath you carry. The rhythm you built becomes your new normal. This is exactly the difference between a tool and a practice: a tool you pick up when needed, a practice you live. Connected breathing isn't a pill you take when stressed. It's a ritual you live.

What is connected breathing?: Connected breathing is a continuous breath without pause between inhale and exhale. Active inhale through the belly, passive exhale through relaxation. It invites the vagus nerve and can open access to tension or emotion that conscious thinking doesn't reach as quickly.

At Spiriators, we use connected breathing as our core practice. Not because it's the only form, but because it's one of the most direct paths to your nervous system. You can't direct your heartbeat. You can't control your digestion. You can direct your breath. Through that breath you can support heart rate, tension and emotional state — wellness, not medical treatment. This isn't esoteric — it touches psychophysiology.

In our own life, this practice is woven into our days. Twice a day — upon waking and before sleep — we take 10 to 15 minutes for connected breathing. Not as discipline, but as ritual. It's the moment the day begins and the moment the day lets go. What came up during the day is allowed to be. What was stuck is allowed to move. Sometimes it's quiet, sometimes it's intense. For us, it's almost always needed.

Want to start breathing yourself? Our free breathing timer helps you get started — with preset rhythms for connected breathing, right in your browser.

Connected breathing — also called rebirthing or circular breathing — invites the vagus nerve, can help release held tension, and research links it among other things to lower stress and mood symptoms Little (2025). Supportive, not a treatment claim for depression or PTSD. Science tells part of the story; the rest you feel when you practice.

Presence as Compass — The Power of Now

Eckhart Tolle's The Power of Now and A New Earth aren't spiritual self-help books. They're manuals for waking up. Presence — being in the now — isn't a concept to discuss. It's a way of life you choose anew every day. Not as achievement, but as reminder: am I here, or am I in my head?

Tolle's core message is radically simple: you are not your mind. The voice in your head that judges, compares, postpones, and fears — that's not you. That's your ego. And the ego isn't an enemy to fight, but a pattern to see through. The moment you see it, it loses its grip. The moment you're no longer it, space opens. That space, that's presence.

What is the pain-body?: The pain-body is the accumulation of old emotional pain that surfaces whenever it's triggered. It's not who you are — it's an energy field that moves through you when it's fed. Recognizing it is the beginning of breaking through.

Another core concept from Tolle is the pain-body: the accumulation of old emotional pain that surfaces whenever it's triggered. The pain-body isn't who you are — it's an energy field that moves through you when it's fed. Recognizing it is the beginning of breaking through. Not by analyzing it, but by seeing it without merging with it.

Mindfulness-based training — the scientific support under presence — often shows reduction of stress and burnout-related symptoms in meta-analyses Fend et al. (2025). In our coaching, we don't translate Tolle's teaching into theory — we translate it into practice. How do you stay present when your partner triggers you? How do you recognize the pain-body when it flares up, instead of going along with it? How do you stay in the now when stress increases? How do you recognize the ego's voice without fighting it? These are the questions we ask ourselves daily and bring into coaching — support, not a cure for burnout.

And here too: we're not perfect. We catch ourselves regularly back in our heads, reacting from ego again, going along with the judging voice. But that's exactly the practice — not preventing it, but noticing it. And when we catch ourselves, we can usually laugh about it. That laughter is presence. That noticing is presence. The breath that brings you back to the now is presence.

Presence isn't a destination. It's a compass. It doesn't point to "someday when I've achieved this" — it points to here, to now, to this breath. And the compass only works when you consult it. Daily. Moment by moment.

Experience It Yourself

Feeling helps more than reading

The three pillars we describe here aren't theory — they're a way of life we practice ourselves daily. Start breathing today, or schedule a no-obligation intro call. No sales pitch, no pressure.

"It wasn't about fixing. It was about coming back to what was already there."

— Spiriators cliënt

Schedule an intro call →Start breathing today

Psychology as Insight — The Big Leap

Gay Hendricks' The Big Leap introduces a term we actively use in our coaching: the upper limit problem. It's perhaps the most uncomfortable insight there is: you don't sabotage yourself when you fail, you sabotage yourself when things are going well.

Here's how it works: we all have an internal thermostat that determines how much success, love, happiness, and connection we allow ourselves. The moment we rise above that threshold, we feel discomfort. Not because something is wrong, but because it's unfamiliar. And so we unconsciously find ways to sink back to what's familiar — picking a fight, getting sick, doubting, procrastinating. That's the upper limit problem.

Breaking through your upper limit isn't "being brave once". It's restructuring your life. It's recognizing when you feel discomfort because things are going too well — and choosing to stay instead of sinking back. That sounds simple, but it may be the hardest thing there is. Because your upper limit feels like safety. Going back feels like home. Staying feels like getting lost.

Our research shows something remarkable: there are very few coaches actively using this term. That's no coincidence. The upper limit problem is uncomfortable because it confronts you with your own resistance to happiness, success, and depth. It's easier to work on "more self-confidence" or "better boundaries" — that stays within the familiar thermostat.

Research confirms what Hendricks describes: self-sabotage occurs precisely at the approach or attainment of success, not at failure Kim et al. (2019). In our coaching, we don't work on symptoms. We work on recognizing your upper limit — and daring to cross it, again and again, until it becomes the new normal. With small steps. Not “make a big leap” — that's exactly what triggers the upper limit problem. But: stay in the discomfort just a bit longer. Breathe through it. And notice you don't fall. That's how you raise the thermostat step by step.

What is the upper limit problem?: The upper limit problem is the internal thermostat that determines how much success, love, and happiness you allow yourself. The moment you rise above that threshold, you feel discomfort and unconsciously sabotage yourself to sink back to what's familiar.

Hendricks also introduces the concept of the Zone of Genius — the place where your unique talent and your deepest contribution meet. Most people live in their Zone of Competence (where you're good) or Zone of Excellence (where you excel), but avoid their Zone of Genius (where you're irreplaceable). Why? Because that zone lies beyond the upper limit. To get there, you have to move through the discomfort.

This isn't theory for us either. We recognize our own upper limit, notice when we shrink back, and bring ourselves forward with small steps. Sometimes an old pattern laughs around the corner. Sometimes it's scary. But the breath helps — you can't breathe through an upper limit and simultaneously sabotage yourself.

How the Three Pillars Come Together — as Lifestyle

Breath opens the door. Presence points the way. Psychology explains the blockage. Three pillars, one movement: depth.

In practice, it looks like this: you start with breath — the most direct entrance to your nervous system. Connected breathing opens what's stuck and brings you back to your body, out of identification with your thinking. Then comes presence — the art of staying in the now when it gets hard. Recognizing the ego's voice (Tolle), seeing the pain-body without merging with it, returning to what's here now. Then psychology — the insight into why you feel resistance when things are going well. Recognizing the upper limit problem (Hendricks) and raising the thermostat step by step.

This isn't a linear process — it's a spiral. Breath makes presence possible. Presence reveals that you are not your ego. That insight makes it possible to recognize your upper limit. And as you breathe through your upper limit, your presence deepens. They reinforce each other.

Yin yoga is the facilitator. Sometimes you need silence to hear what the breath opens. Sometimes you need long holds to feel where tension sits that your mind can't name. Yin isn't a main pillar — it's the space where the other three can land. In our nomadic retreats, yin yoga is therefore the daily counterpart to breathwork: where breath opens, yin lets it settle.

Our daily flow looks like this in practice: we begin the day with 10-15 minutes of connected breathing. That's the moment the day begins — not with a phone, not with a plan, but with breath. Throughout the day, we're continuously aware of our "voice" in our head, of our ego wanting to judge, compare, defend. We don't live the life of our ego — though it certainly doesn't always work. But when we catch ourselves, we can usually laugh about it. That laughter is presence. That's the practice. And when things go well — too well even — we recognize that discomfort as what it is: our upper limit coming up. We breathe through it. We stay. Step by step.

In the evening, before sleep, again 10-15 minutes of breath. Letting the day go. What came up is allowed to be. What was stuck is allowed to move. This isn't discipline — it's a ritual we need, like drinking water. And it carries through everything: when we recognize our upper limit problems, we can look at them with more calm. We raise them with small steps, always further up. Not through big leaps, but by staying in the discomfort — just a bit longer than yesterday.

This isn't a program you complete. It's a way of life that deepens. Not "10 weeks and done" — but 10 weeks as the beginning of a lifestyle that carries you when things get hard. The three pillars reinforce each other: breath makes presence possible, presence makes insight possible, insight makes breath deeper. It's a spiral going inward, not a line arriving somewhere.

Infographic: Our Method — three pillars (Breath, Presence, Psychology) with Yin Yoga as supporting practice. A spiral that deepens: breath opens, presence points, psychology explains. — The Spiriators method visualised — three pillars that reinforce each other in a spiral.

Breath takes you out of your head

→

Presence shows you: you are not your ego

→

Upper limit = ego in action

Yin Yoga: space to land

Practically: start here

Tomorrow morning: 10 minutes on the breathing timer. This week: the 21-day schedule. Ready for guidance? Book an intro call or see the full path under How to start tomorrow.

Isn't this too woo-woo?

No. Breathing is the most grounded thing there is — you do it every second, consciously or unconsciously. Presence isn't woo-woo — it's being awake in your own life, noticing you were back in your head, and returning. Psychology isn't woo-woo — it's recognizing patterns you've been following for years without knowing it. There's nothing woo-woo about 15 minutes of breathing before sleep. Nothing woo-woo about noticing you were judging again and laughing about it. Nothing woo-woo about recognizing you sabotage yourself when things go well and deciding to stay. This isn't a spiritual ideal — it's daily practice. We don't promise spiritual breakthroughs. We don't promise 'transform your life in 30 days'. What we do say: if you practice these three pillars — daily, with small steps, without perfection — something changes for many people. Not because it's magical, but because consistency supports. No guarantee; an honest rhythm.

Read these first:

Frequently Asked Questions

All answers

Isn't this a one-time thing?: No, it's a lifestyle practice. Depth comes from living it, not from one session. The 10-week process we use as a starting point is exactly that — a beginning. After those 10 weeks the practice doesn't stop if you stay with it. Breath, presence and insight you practice can carry forward — as a rhythm, not a completed course. The difference with a "30-day challenge": afterwards people often stop. This is meant to keep practicing, in small steps, because it can deepen — no guarantee of lifelong transformation.
Do I need to do all three pillars?: No, you start where you are. Breath is often the door — the most direct, the most tangible. Anyone can breathe, no experience needed. But the pillars reinforce each other. Those who start with breath often discover the value of presence and insight on their own. Those who start with psychology notice they need breath to feel it rather than just understand it. You don't have to do everything at once. Start with one pillar and let the other two present themselves.
Is this the same as therapy?: No. Therapy is regular and individual, often focused on treating specific symptoms. This is a way of life. We work trauma-informed but we're not therapists. The upper limit problem isn't a diagnosis — it's a recognizable pattern we name and work with. For acute issues or deep trauma, we always refer to a therapist or psychiatrist. Our method is depth, not treatment.
Does this work online too?: Yes. Breathwork and presence are actually powerful online — you're in your own environment, where the patterns play out. No travel, no retreat, no escape from your daily life. Here, now, in your own living room. Much of our breath coaching takes place online, and experience has taught us that the depth doesn't diminish because you're not physically in the same room. The breath works where you are.
What if I'm not interested in yin yoga?: That's fine. Yin yoga is a supporting practice, not a requirement. But often people discover through yin yoga what the breath opens — the silence needed to hear what's underneath. If yin isn't for you, there's nothing wrong. The three pillars stand on their own. Yin is the space, not the path.
How long until I see results?: It varies per person. But real change isn't a quick fix. We work with lifestyle, not symptom management. Most notice something shift within 2-4 weeks — more calm, less reactivity, better sleep. But the deep shift comes after months. And actually, it doesn't stop — it deepens. This isn't about "getting results and stopping", but about a way of life that keeps unfolding. Like breathing: you don't stop breathing because it "works".
Can I combine this with other forms of coaching or therapy?: Yes, that's often valuable. The three pillars are a supplement to what's already there, not a replacement. Just always consult with your therapist or coach — especially if you're in a deep process or taking medication. We always advise informing your treating professional, and we're happy to communicate with them if you'd like. Transparency is essential.
Is this for everyone?: No. If you're in acute crisis or have deep psychological issues, you need professional 1-on-1 support first. This is depth, not crisis intervention. For severe depression, acute trauma processing, or psychiatric disorders, we don't work — we refer out. Certain physical conditions (pregnancy, heart disease, epilepsy) also make connected breathing unsuitable. We'd rather say "not now" than "just try it". Honesty about limits is part of our method.

Developed by

The people behind this method

Johannes Huijbregts

Navy · Transformation coach 2016 · Breath coach 2021 · 1:1 €60

Johannes Huijbregts: navy officer → transformation coach → breath coach connected breathing. Online 1:1 breathwork €60 — alongside care, not instead of it. Trained with Tom van Heijstee.

Tessa Frunt

BSc Movement Technology · MRC Doorn · New Nature Yoga · Adem en Stem · YinYoga.com

Tessa Frunt: BSc Movement Technology, rehab (MRC Doorn), Yin/Hatha/Vinyasa (New Nature Yoga), breath coach. Online yin 1:1 (€60), often + coaching. Listed in the YinYoga.com directory.