THE PRACTICE
21 Days of Personalized Breathwork
Reignite your inner fire with a daily breath practice tailored to your schedule, your needs, and your nervous system
Your breath is your portal to radical change:
in your body, your brain, and your life.
It’s your life force.
And when guided with intention,
it can completely reinvigorate your spirit.
In the rush of modern life, our inner flame - our passion, vitality, clarity and life force - can be dimmed by stress, burnout, anxiety, or simply too much doing and not enough being.
The Practice is your invitation to return to the fire.
Whether you’re…
In a season of stress, transition, or burnout, and your usual self-care isn’t cutting it anymore
Craving peace from anxiety and racing thoughts, but find regular meditation inaccessible or overwhelming
Curious about breathwork but don’t where to start or what actually works for you
Tired of cookie-cutter advice and craving personalized support that’s tailored to your nervous system, your goals and your life
…we’re here to help you return to yourself and reignite your inner flame.
This isn’t another wellness trend or quick fix to bypass your real issues.
The Practice is a tried-and-tested system for tending to your own vitality and nervous system, daily.
In this program, we’ll work 1-on-1 to build a customized 20-minute daily breathwork routine based on your unique nervous system, goals, and lifestyle.
You’ll practice it every day for 21 days and get the structure, accountability, and non-judgmental support to not just start, but to actually stay consistent and build a lifelong relationship with your breath.
By the end of this 1-on-1 program, your breath will become your trusted ally; a friend that will help you cultivate calm, find resilience and keep your fire lit through the ups and downs of life.
“For a breathwork novice with rushed mornings, the 21 Day Program at first seemed ambitious and intense, and the daily 20min a challenge to incorporate into my routine consistently. Despite these hesitations, I started the program with Mallory and found the breathwork very accessible.
Thanks to her guidance and support, I now cannot imagine my mornings without the practice. I would would recommend this program to absolutely everyone! You will wonder why you haven't been doing this for years already."
Rugile Girdzijauskaite, Audio Tech Leader
Why a personalized breath practice?
There’s no such thing as a one-size-fits-all body, nervous system or practice.
Yet, most mainstream Western breathwork practices focus on a handful techniques taught to everyone in the same way, regardless of their health, personal history or goals.
But the breath is far more nuanced.
There are hundreds of different breath techniques that affect your brain, body, and physiology in very different ways.
When you find the right ones for you, everything changes.
When practiced consistently and correctly, the right techniques can not only reduce stress and help you feel more present and grounded in minutes, but also transform your nervous system to gradually rewire patterns of anxiety, trauma, and addiction over the long-term.
The Practice is your initiation into a set of knowledge, tools and wisdom that will serve you for life, because they are customized to your life and actually work for you.
“The daily breathwork provided a powerful shift in my inner state and perspective. I felt more at peace and focused. My mental fog, anxiety and overthinking cleared. As a result, I discovered a newfound clarity for my desires for my life and career. From this place of inner knowing, confidence and stability, I made a big shift in my job and career. This program is AMAZING and everyone should have access to it!”
Rindcy Davis, PhD & Associate Medical Director
You’ll walk away with…
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A personalized 20min breath practice
Designed for your unique body, history, lifestyle, and goals, which fits into your real life, and actually sticks
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Deeper understanding of your nervous system
And how different ways of breathing can change your brain, body and behavior
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Personal Practice Plan
To ensure the 20min practice becomes a seamless part of your unqiuedaily routine, based on science of behavior change
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A daily ritual to connect with your body and intuition
That you’ll actually look forward to and is supported by science
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Tools to shift your state in minutes
4-6 different breath techniques to calm anxiety, boost energy, and respond rather than react to stressful situations
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The start of a lifelong relationship with your breath
The most powerful tool to shift your state that you already have inside you
“Skepticism is a lifelong habit of mine. So I engaged Mallory’s instruction with both hope and a shrug. I was looking to improve communication within my family, and to calm a hurricane of emotions within myself. I found Mallory’s teaching to be eminently practical and free of jargon. It also works!
Within a week of daily practice I was noticing changes: in the patience I had with others, in my less reactionary responses to triggers, in the positive way I’d embrace the tasks of the day. I’d recommend Mallory’s intelligent guidance to anyone who wants to communicate productively with team, family, friends, colleagues – and to clarify things within themselves.”
David Levy, Writer & Brand Strategist
This 1-on-1 Program includes:
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🔥 Comprehensive Intake Process
Includes written reflections, medical history and Discovery Call to tailor the best practice for your nervous system and goals
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🔥 2Hr Individual Kickoff Session
Virtual or in-person in NYC, to learn your breath practices and understand the nervous system science behind it
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🔥 Guided Practice Recording
Audio or video guided recording to support you to learn your daily breathwork practice, especially during the first week
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🔥 Weekly Check-in Calls
Three 30min 1:1 calls to help you adjust, refine, integrate and stay accountable
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🔥 Live Support
During the 21 Days, receive unlimited live support via a private Whatsapp thread to work through anything that arises in your practice
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🔥 Journalling Prompts
Deep questions for contemplation to support your reflection, integration, and inner clarity
Begin the Work
This is a high-touch, fully personalized experience. We take only a small number of clients each month, to protect the depth of presence and real-time support this work deserves.
Your Investment
$1,250
Please note: a deposit of $500 is required to reserve
This fully personalized 3-week program costs less than many weekend retreats, yet gives you tools you’ll use for the rest of your life.
If you are ready to begin, you can book now, or schedule time to chat with Mallory.
“I was looking to feel more grounded and have a more healthy connection to my nervous system and heart, both of which tend to accelerate fast and make me feel anxious. I loved the aspect of talking with Mallory first and then receiving specific breath practices that fit my unique situation and temperament.
Over the 3 weeks, I began to truly feel each breath reach the depths of my belly and chest and literally slow my heart rate and pulse. I now have tools to use now when I am anxious or in situations where my heart rate is up. I would recommend this program to anyone who experiences anxiety, a racing heart or wants to move through life more grounded.”
Jenna Lieberman, Waldorf School Teacher
About Your Guide
👋 Hi, I’m Mallory
Daily practice changed everything for me.
I went from binge-drinking and stress-addicted to now over 6 years sober, living a life centered on breath, rest and rhythm.
I’ve healed chronic health issues, reversed burn-out and transformed from a type-A, hyper-independent NYC career woman into a lifestyle entrepreneur who prioritizes home-cooked meals, dance, and community.
My spiritual journey began when I wandered into a Bikram Yoga class at 19, and cried for the first time in almost a decade. Since then, I’ve received hundreds of hours of yoga teacher training and studied Vedic philosophy, Buddhist insight meditation, Taoism and Reiki. In 2019, I travelled to India to intensively train in Himalayan kriya yoga and breathwork.
Alongside ancient wisdom grounded in lineage, I bring a modern lens: nervous system science from my training at The Nalanda Institute, behavior change principles from my strategy consulting career, and real-world experience guiding hundreds of individuals through personal transformation.
I’ve tried to fix myself through almost every wellness method out there, and swung from discipline to rebellion too many times to count. I understand first hand that extremes aren’t sustainable and true transformation happens when you show up every day in a way that actually feels doable.
That’s what The Practice offers - a way to steadily, consistently tend to your own inner fire.
"I have experienced so much profound change working with Mallory: I have more energy and strength, am more in touch with myself, and I have a more positive outlook. My capacity to withstand change in the world at large and in my personal life have deepened. I still practice her techniques and consider them a gift. Making the decision to try the 21 Day Breathwork Program was truly one of the best investments I’ve ever made in myself."
Rebecca Perrin, Retired Creative Officer at Eileen Fisher
Questions?
This program is all about offering personalized care and support. If you are curious but unsure, please reach out. We are happy to chat and help you decide if this is the right program for you.
“Working one-on-one with Mallory through the 21 Day Breathwork program is the best thing I've done for myself and my well-being during COVID. It helped me break though layers of anxiety and feel creative, inspired, and settled for the first time in a while.
I'm an experienced yoga and meditation teacher and had some familiarity with breathwork, but Mallory developed a custom program that built on what I knew and helped me develop a deeper and more subtle breath practice. She is a gifted teacher with a lot to offer to new and established students.”
Jaime Ledesma, Deloitte Consultant & Yoga Teacher
FAQs
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That’s exactly why this program is personalized. We’ll build something that fits your unique body, routine, and nervous system. You won’t be forcing a habit—you’ll be growing one that feels natural and supportive, with real-time accountability and support.
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Studies have shown that consistent, intentional breath practices impact human physiology in profound ways, including reducing anxiety, improving cardiovascular health and strengthening the nervous system. Some report results from as little as 6 seconds of deep breathing!
While you may be able to feel the effects and receive benefit from a few minutes or even seconds of deep breathing, in my experience practicing and teaching for many years, I've found that 20min provides a good amount of time for most people to feel a significant impact on their mental and physical health.At the same time, 20min is still short enough to fit easily into your busy schedule. Think about how much time you waster per day scrolling on social media, ruminating on situations you can't control or other non-productive activities.
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One of the things I love about breathwork practice is that you don't need to buy any fancy equipment. All you need is yourself and your lungs. Literally, anyone can do it!
You can do the practice sitting up on a chair, bench or stool with your feet on the floor, or sitting cross-legged on the floor or a cushion. If you have particular injuries or medical conditions that make it challenging for you to sit up for 20min, we can also create a practice that you can. do lying down. Whatever your situation, we can customize a practice that works for you and your body.
I recommend dedicating a particular place in your living space for your practice. It doesn't have to be anything fancy - simply the same chair in the same corner of the same room will work. Practicing in a consistent physical environment can help you create and maintain a new habit consistently.A physical practice space isn't required, it's simply a suggestion that can support your new daily routine. If you are traveling, away from your regular living space or living nomadically, you can of course still do the practice and I can provide other suggestions to support you committing to this new habit consistently.
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I recommend practicing first thing in the morning after you wake up, before eating. It's advised to practice on an empty stomach, ideally not within ~3hrs of eating a large meal. The morning tends to be when most people have more control over their time, before going to work or other commitments.
However, during our intake process and kickoff session, we will work together to create an individualized plan for your practice, based on your lifestyle and preferences. I've worked with people who do the practice consistently before bed in the evening, after leaving work, during their lunch break, during a morning break, or a combination of the above depending on the day.
It's all about what works best for you.
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Getting up earlier and/or sacrificing other activities you love is not required in this program :)
During our intake process and kickoff session, I work with you 1:1 to understand your daily responsibilities, schedule and desired lifestyle. Together, we create an achievable plan to embed the 20min practice into your daily and weekly routine, in a way that is customized to your unique lifestyle and flexible to the inevitable ups and downs of life, including travel and social events. Receiving this type of customized guidance and support is a huge benefit of working with someone 1:1.
I bring not only 5 years of experience working with clients 1:1 through this program to change their habits and integrate practice into their daily routine, but also my 10+ year parallel career as an strategy and organizational change consultant. I understand deeply all the common barriers to changing our lifestyle and habits, and can support you with the most effective, evidence-based strategies. -
No problem. The only certainty in life is change. The purpose of this program is to help you integrate daily practice into your lifestyle for the long term, which means working with the inevitable ups, downs, changes and disruptions that occur in life. We will work together to create an individualized plan for your practice that takes into account your travel and other unique life commitments.
Rather than forcing you to stick to an overly rigidly routine (e.g., I must practice at exactly 6:33am every day or I'm a failure), I will support you to create a plan that is flexible and can serve you through periods of travel or other disruption.
In my experience, having a daily breathwork practice has supported me immensely during travel for work and leisure. I've been better able to manage the stress that can sometimes arise due to travel issues, being with family or simply being away from my usual routines and comforts. The practice is here to support you to live the life you desire and show up as your best self for it, not limit you.
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Please reach out to Mallory at mallory@breathconnection.co to discuss payment plans and sliding scale options.
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I’ve received hundreds of hours of training and worked with countless humans over 10 years of teaching. Here are some highlights:
TEACHING EXPERIENCE
Nov 2019 - present: Breath ConnectionOnline & New York, NY
Work with individuals 1:1 to make breathwork, meditation and kriya yoga practices a consistent daily habit
Teach online breathwork classes and maintain an online community
Teach in-person workshops at events and festivals including Ecstatic Dance, Resonance, Dance Beyond Campout and Alchemia Studios
May 2017 - Oct 2018: Loom Yoga Center Brooklyn, NY
Taught weekly yoga classes at both Bushwick and Williamsburg studio locations, including Open Level Vinyasa Flow and Reiki & Restore
YOGA & MEDITATION TRAINING
April 2024: Vipassana Meditation, Insight Meditation Society Barre, MA
7-Day silent Vipassana meditation course with Erin Treat, Victoria Cary and Howard Cohn
Aug 2023: Vipassana Meditation, Insight Meditation Society Barre, MA
3-Day silent Vipassana meditation course with Narayan Helen Liebenson
Nov 2020 - Jan 2021: Beyond 500-Hr “Master Training” Sattva Yoga Academy Online
Deeper training in the Himalayan Kriya Yoga practices of the Babaji lineage, including yoga philosophy, puja, meditation, pranayama, kriya and asana with Anand Mehrotra
Oct - Nov 2020 Held: The Somatics of Support Online
Exploration of guiding somatic experiences of support, including physiology, anatomy, the nervous system and Bartenieff Fundamentals with Margherita Tisato
Jan 2020: “The Art of Waiting” Yin Yoga Training, Temple Brooklyn, NY
Yin Yoga training, including anatomy, pain science and the nervous system with Margherita Tisato
April - May 2019: 500-Hr YTT, Sattva Yoga Academy Rishikesh, India
Intensive training in the Himalayan Kriya Yoga practices of the Babaji lineage, including yoga philosophy, puja, meditation, pranayama, kriya and asana with Anand Mehrotra
Certified as a kriya meditation teacher, who is able to initiate students into the lineage with their own personal mantra
February 2019: Classical Hatha Yoga, Isha Yoga Center Coimbatore, India
Introduction to Hatha yoga poses and techniques in the tradition of Sadhguru
February 2019: Vipassana Meditation, Dhamma Setu V Chennai, India
10-Day silent Vipassana meditation course in the tradition of S.N. Goenka
Oct 2018: 12-Hr Restorative Yoga Training, Bend & Bloom Brooklyn, NYComprehensive training in Restorative yoga poses, sequencing and use of props with Marlie Mcgovern
Jan - June 2018: 100- Hour Yoga, Mind & Spirit Training New York, NY
Psychology and neuroscience of yoga, including the latest scientific research on breath and nervous system with Joe Loizzo and Sonia Sequeira
Studies of yoga philosophy, including the Yoga Sutras, Upanishads, the Bhagavad Gita and Sri Vijnana Bhairava Tantra with Mary Reilly Nichols, Jacob Kyle and Marlie McGovern
2017: Trauma-Informed Yoga Training, Liberation Yoga Project New York NY
Understanding of trauma and nervous system, and techniques for structuring and guiding a trauma-aware yoga class with Anneka Lucas
Nov 2015 - Mar 2016: 200-Hr YTT, Loom Yoga Center Brooklyn, NY
Comprehensive training in yoga asana, anatomy, class structure, yoga philosophy and meditation with Margherita Tisato, Ambyr D’Amato and Ximena Milagros Perez Frankel
REIKI TRAINING & EXPERIENCE
July 2020 - Present: Reiki Teacher & Mentor New York, NY
July 2016 Usui Reiki Ryoho: Level 3 with Bogdan Ciochinaru New York, NY
March 2015: Usui Reiki Ryoho, Level 2 with Bogdan Ciochinaru New York, NY
Sept 2014: Usui Reiki Ryoho, Level 1 with Bogdan Ciochinaru New York, NY