Day 1Breathwork
The foundation.Why breath goes first, and pressure-testing your go-to breath so it holds when you’re already anxious.
- Your go-to breath, tested under load
- Why breath has to come first
Level I · SurviveStart here
The 7-Day Anxiety Reset
You already know a breathing technique, maybe three. The problem is that the knowing collapses the moment you need it.
The free Emergency Toolkit gives you the tools. A book can’t teach you EFT tapping, explain the mechanism under each technique, or stand next to you at a seven out of ten and tell you which one to reach for. That’s what this week is.
One focus a day, practised under rising pressure rather than on a calm afternoon. By the weekend you hold a Personal Emergency Protocol built from what actually worked in your body, and a short daily practice to go with it.
— Kai
What the Reset adds
You have the inventory. This is the training.
The Emergency Toolkit did its job: 23 techniques and the reasons behind them. What a book can’t be is a coach who runs you through them under real pressure. Here’s what the week adds.
1
A technique you don’t have yet
EFT tapping, taught in full on Day 2: the points, the setup phrase, how it works and how to use it mid-panic. It works on the emotional charge under the physical panic, the layer breath alone often doesn’t reach.
2
Practice with Kai, not just reading
Guided sessions that start calm and build towards real pressure, the repetition a PDF can’t give you. Then the weekend scenarios: Kai reasoning out loud through a 7 in a supermarket, a 5 at 2 a.m. and a 4 before an event.
3
Which tool, for which moment
Why the tool you’d pick when calm often fails at a seven, and the two-tool pair that solves it. The order that works when you’re restless and the order that works when you freeze. What to do when one sigh isn’t enough.
4
From rescue to daily practice
Most anxiety work stops at rescue. The Reset adds a short daily practice built from what works in your body, so you’re not only reaching for tools when it’s already bad.
★
Your Personal Emergency Protocol
Built in the Weekend session: your own stack for your own patterns, from sudden panic in public to 2 a.m. dread. One card, on your phone’s lock screen. This is what you work towards all week.
How it works
One focus. One day. One layer at a time.
Each day centres on one focus, shows you the mechanism behind it so you can trust it when panic insists it won’t work, and gives you guided practice under real conditions.
Session · 15–20 min
Video with Kai
The focus of the day, why it works, Kai’s own experience with it, and exactly how to use it under pressure.
Practice · 12–14 min
Guided practice
A short guided session that starts calm and gets harder, because the technique has to work when you’re already anxious.
Any time
Reference + worksheet
The technique on one page: the steps, what to notice, and a log of what works for you.
Body before thought
Breath goes first. The thinking brain can’t come back online until the body settles, so nothing else lands before it.
One thing at a time
Five techniques at once means owning none. One a day means testing it before moving on.
Conditions rise
Practice starts calm and gets harder, so the tool holds when it counts.
Built for your body
By the weekend you don’t follow a generic protocol. You follow yours.
Day by day
Five layers. One practice. Yours by the weekend.
Each day adds one layer and builds on the one before. By the weekend they work together as one protocol you can carry.
Day 2EFT Tapping
The one you don’t have yet.The full tapping sequence and setup phrase, how to use it mid-panic, and how to layer it with Day 1’s breath.
- The setup phrase and sequence
- Tapping layered onto breath
Day 3Mind Games
The thought interrupt.From the mind games you know, find the two that hold under pressure: one for a four, one for a seven.
- Your two-game pair
- Why calm choices fail hot
Day 4Body Work
The physical release.Progressive muscle relaxation, the dive reflex and a portable cold hold, plus a rule for when one sigh isn’t enough.
- A release for trapped tension
- Your escalation rule
Day 5Sensory Grounding
The anchor kit.Three to five carried anchors (scent, texture, temperature, taste), specific enough to reach for automatically.
- Your personal anchor kit
- A complete five-technique system
WeekendIntegration
Your Personal Emergency Protocol.Not more content, but real pressure: scenario practice across all five techniques, and the protocol card built from your results.
- Your Personal Emergency Protocol card
- Your go-to stack by situation
- A clear view of whether Level II is your next step
What you’ll have by Day 7
Not just knowledge. A protocol you’ve tested.
Seven days from now you hold something more useful than a list: a protocol you’ve run under real conditions, and the confidence of having used it once when it counted.
Your tools
Five layers, each chosen by your body.
- A go-to breath that held when you were already anxious.
- A tapping sequence you can do anywhere in under two minutes.
- Two thought interrupts, one for a four and one for a seven.
- A physical release for tension in your jaw and shoulders.
- A sensory anchor kit built for your own surroundings.
Your protocol
How it fits together, and how you keep it.
- Your Personal Emergency Protocol, on one card.
- Your stack by situation: public, night, and the place panic usually finds you.
- A short daily practice, not just a crisis plan.
- Your practice log, with what worked and what didn’t.
- A clear next step: whether Level II is right for you now.
Is this for you?
A good fit, and not yet.
It’s for you if
- The attacks still come, even when you know a technique should help
- You want to find the techniques that work in your body, not someone else’s
- You want a daily practice, not something you only reach for when it’s already bad
- You can give it 35 to 45 minutes a day for a week
Probably not the right step if
- You’re in crisis right now or thinking about harming yourself. Please contact a crisis line or emergency services first
- Your anxiety is mainly OCD-spectrum, linked to active trauma, or a medical cause hasn’t been checked. Please start with a professional
- You’re looking for a replacement for therapy or medication. The Reset works alongside both, not instead of either
BringYour go-to techniques from the Toolkit, if you have them. If not, Day 1 helps you choose.
HelpfulA steady 30-minute window, ideally in the morning before the day’s pressure starts.
Not neededAny experience with breathwork, tapping or mindfulness. The Reset starts from zero.
Who’s teaching
I know what 3 a.m. feels like.
At 35 I was in a hospital bed after a panic attack in the marketplace of my home town, convinced I was dying. What followed were six years of finding my way back: three months in a clinic, breath-coach certification, fasting retreats, shamanic training, and more than a hundred books.
“The Toolkit gets you out of the fire. The Reset teaches you not to live in the building.”
Every teacher I met was excellent inside their own system. None of them put it together for panic, step by step. The Reset is the first piece of that: what to do in your body when it hits.
— Kai Stubbe, founder
Kai is not a therapist or a doctor. The Reset is built from lived experience and years of study, not a clinical credential.
Honest by design
No invented reviews. A guarantee instead.
The Reset is new, and we won’t fake a wall of five-star quotes to sell it.
The first people through the week give us our first real testimonials, with their name and their permission. Until then, the risk sits with us.
The do-the-week guarantee
The guarantee is for people who try it.
- Do the week: watch the sessions, do the practices, fill in the worksheets.
- If it hasn’t helped, email [email protected].
- We refund you in full.
Start today
Seven days. A protocol that’s yours.
One focus a day, Kai walking you through each one under real pressure, and a protocol built for your body by the weekend.
- Five technique days and a weekend integration
- A daily session video with Kai
- A guided practice every day
- EFT tapping, taught in full
- A PDF reference and worksheet each day
- Your Personal Emergency Protocol card
Do-the-week guarantee·Secure payment by card·Prices in US dollars
Questions
Before you start.
Do I need the Emergency Toolkit first?
No. Day 1 starts by choosing your go-to techniques with you, so the Reset works from zero. The Toolkit is free and takes about twenty minutes, though, and Days 1 and 2 land faster if you’ve read it.
What’s new if I already have the free Toolkit?
A whole technique the book doesn’t include (EFT tapping). Guided practice with Kai under rising pressure, which a PDF can’t give you. Which tool to reach for at which level, and why. A daily practice, not just an emergency brake. And a protocol card built for your patterns.
How much time does it take?
About 35 to 45 minutes a day on the technique days: a 15 to 20 minute session, a 12 to 14 minute practice and a short worksheet. The weekend is heavier, so plan it when you have space.
What format is it?
Video sessions and guided practices you watch in your browser, on any device, plus downloadable PDF references and worksheets. Your login arrives by email straight after you pay.
Is this therapy?
No. It’s a self-help course with practical tools for the moments anxiety hits. It works alongside therapy and medication, never instead of either.
How does the guarantee work?
Do the week: watch the sessions, do the practices, fill in the worksheets. If you’ve done the work and it hasn’t helped, email us and we’ll refund you in full.
What comes after the Reset?
Map & Reclaim, Level II. Two weeks that take you from getting through the panic to understanding the pattern underneath it and taking back the ground it took. The Reset is the foundation it builds on.
Another question? Write to [email protected].
The 7-Day Anxiety Reset is a self-help course for education and personal development. It does not diagnose, treat or cure any medical or mental health condition and is not a replacement for therapy, medication or professional care. If you are in danger or thinking about harming yourself, please contact a crisis line or emergency services now.