Rise &
Regulate
A live online morning reset. Breathwork and deep relaxation, every weekday for two weeks. Before the world wakes up.
Yes, I am in. £99 Secure checkout via Stripe · Instant confirmationBe honest with yourself
How are you actually starting your mornings?
Most of us hit the ground running before we have even caught our breath. Alarm goes. Phone goes on. Cortisol spikes. And you spend the rest of the day trying to catch up with yourself.
- You wake up already anxious and you don't even know why
- Your first thought is your to-do list
- You're exhausted before 9am
- You've been meaning to build a morning practice for approximately three years
- You know breathwork helps but you can't make yourself do it alone
Why 6:30am?
The morning is when your nervous system is most malleable.
The first 30 minutes of your day sets your physiological baseline. Your cortisol curve, your heart rate variability, your capacity to handle whatever comes next. Most people spend it in reactive mode. This is your chance to do it differently.
Before the noise starts
No emails, no school run chaos, no decisions yet. Just you, your breath, and 30 minutes that belong entirely to your nervous system.
Consistency builds change
10 sessions over 2 weeks creates a new baseline. Not a one-off shift but an actual, felt difference in how your days begin.
Community makes you show up
You are far more likely to get out of bed for a group than for an app. We know this. So we built the group.
Subconscious access
Early morning is a naturally hypnagogic state. Your subconscious is more receptive. Breathwork and relaxation work deeper at this hour.
What happens in the room
30 minutes. Every weekday. Here's the shape of it.
Land and arrive
A short grounding practice to bring you out of sleep-head and into your body. No performance required.
Breathwork or relaxation
Active breathwork techniques or guided deep relaxation, alternated across the two weeks to build both activation and rest.
Integrate and set
Nervous system integration, intention setting, and off you go. Into your day. Differently.
By the end of 2 weeks
You won't just feel better in the mornings.
A regulated nervous system isn't a morning thing. It's an everything thing. Here's what consistent breathwork and relaxation actually does:
- Your baseline anxiety drops not just in the session but across the whole day
- You have more capacity before you hit overwhelm
- Sleep improves because your system learns it is safe to rest
- You respond rather than react in traffic, in meetings, in your relationships
- You have proven to yourself that you can show up for something consistently before 7am
The programme
Two weeks. Ten sessions. One morning at a time.
All sessions are live online via Zoom. Cameras optional. Show up in bed, under a blanket, with your coffee. We don't mind.
Week one
11 to 15 May
Monday to Friday. Breathwork focus. Learning to use your breath as the fastest tool you have for shifting state.
Week two
18 to 22 May
Monday to Friday. Deep relaxation and integration. Going deeper, consolidating the shift, and building something that lasts.
Your facilitator
Caroline Smith McLean
I'm a Clinical Hypnotherapist, Breathwork Facilitator, and Nervous System Specialist with 8 years of experience helping people get out of their heads and back into their lives.
I created Rise & Regulate because most people don't need more information. They need a felt experience of what regulation actually feels like. Breathwork and relaxation deliver that faster than anything else I know. Doing it in the morning, in community, before the day has a chance to grab you — that's where the real shift happens.
I'll be there live, every morning, for all ten sessions. No recordings standing in for me. No substitutes. Me.
Ready to reset?
One price. Ten sessions. No catch.
one-time payment · full programme access
That's £9.90 per session for your nervous system.
- 10 live online sessions (Mon to Fri, 6:30 to 7:00am)
- Breathwork and deep relaxation techniques
- Facilitated live by Caroline Smith McLean
- 11 May to 22 May 2026
- Zoom link sent on booking confirmation
- Open to everyone
Secure checkout via Stripe. Questions? Drop Caroline a message first.
Important information
Please read before booking
Breathwork and deep relaxation are powerful and generally very safe. However they are not suitable for everyone. Please do not book if any of the following apply to you without first seeking medical clearance from your GP.
Rise & Regulate is not suitable for:
- Individuals with severe cardiovascular conditions without prior medical clearance
- Individuals with epilepsy or a history of seizures without prior medical clearance
- Pregnant individuals
- Individuals under the influence of drugs or alcohol
- Individuals with severe mental health conditions without prior medical clearance
- Individuals with detached retina or glaucoma
If you are unsure whether this programme is right for you, please get in touch with Caroline before booking. Your safety is the priority.
Questions
A few things you might be wondering
Do I need experience with breathwork or relaxation?
None at all. The sessions are fully accessible whether you are brand new or have been practising for years. Caroline will guide you through everything.
What if I miss a session?
Life happens, especially at 6:30am. Do your best to show up live because the group energy is part of what makes it work. We will let you know the replay situation closer to the start date.
What do I need?
Zoom, a comfortable spot, and something to lie down on for the relaxation sessions. That is it. Pyjamas, a blanket, and a coffee are all encouraged.
Is this therapy?
No, and it is not designed to be. Rise & Regulate is a wellbeing and nervous system experience. If you are working through something significant, Caroline's 1:1 work or the S.E.C.U.R.E. Method™ programme may be a better fit.
I am not a morning person. Is this still for me?
Honestly it might be especially for you. The programme works with your body's natural morning state. You don't need to already love mornings. You just need to show up. The rest follows.
Your nervous system is ready
when you are.
11 to 22 May · 6:30am · £99 for 10 sessions · Online
Rise & Regulate. I'm in.