The Science of Transformation:
60min Workshop to Transform Your Life Without Relying on Discipline or Willpower
Here’s what you can expect in the 60min workshop:
Why discipline and willpower are doomed to fail, and what you need instead to set yourself up for success
The top 3 mistakes people make when trying to start a new healthy habit and how to avoid them
Mind-blowing neuroscience of behavior change and how to work WITH your nervous system to build new habits, rather than fighting against yourself
How you can use your BREATH to activate your neuroplasticity and transform your life with ease
A tried and tested system for beginning new healthy habits and actually sticking with them
You see, the problem is that in our society, we are taught to force ourselves to change through sheer discipline.
We end up fighting against ourselves and our bodies, rather than working with the natural intelligence available to us. The incredible secret is that our brains are naturally neuroplastic.
We are literally designed to change, evolve and learn new habits. It can be so much easier. Watch the workshop to find out how.
P.S. This workshop was recorded on January 29, 2025 on the Chinese Lunar New Year. The Year of the Snake program finished in February 2025, and a similar community program won’t be offered until 2026.
If you’re interested in other opportunities to cultivate a daily breathwork practice with us this year, read on to learn more about our flagship 1:1 program called The Practice.
“I keep promising to the gym, or quit smoking or drinking, but end up defaulting to the same unhealthy coping mechanisms again and again.”
“I’m going through a big transition and the stressors in my life have become so much more intense recently. My usual wellness routines aren’t cutting it any more.”
“I have a heap of failed new years resolutions. I can’t seem to stick to new healthy habits no matter how much I want to.”
If you’ve thought any of these things, you’re not alone.
I’ve been there: stuck in a life that felt wrong in every way, repeating the same unhealthy loops.
In 2018, I was working at a prestigious but stressful and unfulfilling job, living in a crappy Brooklyn apartment with my boyfriend who I knew wasn’t “the one”, and smoking weed, drinking and taking drugs every weekend to numb out.
Now: I’m about to celebrate my 4-year anniversary with the love of my life, living in the gorgeous brownstone of my dreams, 6 years sober, doing my “soul work” and feeling more healthy and energized than ever.
Breathwork is the “hinge practice” that helped me open the door to make big changes in my life.
As soon as I committed to a daily practice, my life transformed in big ways that felt almost effortless.
In 5 years working with others 1:1 to begin and maintain a daily breath practice, I’ve seen countless people transform profoundly...
Like Rindcy, who made a big career change into a much more aligned role after breaking through anxiety, mental fog and overwhlem and finding an inner sense of clarity and confidence in her desires.
And Yanni, who rebuilt his health and vitality after being knocked down by injury, chronic illness and depression.
And Martina, who transformed her relationship with her family and kids by expanding her awareness to observe her kneejerk reactions rather than blurt them out, and choose a different way of relating.
“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!”
Rindcy Davis, PhD & Associate Medical Director
Here’s the secret…
In our society, we are taught to force ourselves to change through sheer discipline and willpower alone.
We end up in a fight against ourselves and our bodies, rather than working with the natural intelligence that is available to us.
The amazing secret is that our brains are naturally neuroplastic.
We are literally designed to change, evolve and learn new habits.
However, it is near impossible to make changes when you are in a state of stress or overwhelm.
When you are stressed, your body enters survival mode and in this state your brain perceives anything new as a threat.
Breathwork helps your nervous system to unwind from stress, activates the pre-frontal cortex - the part of your brain responsible for creativity, empathy and problem solving - and enhances neuroplasticity.
Breathwork is a way to work with and amplify your brain’s natural capacity for change.
If you are ready to give up fight with yourself and allow change to be easy,
start The Practice Now.
The Practice is a 21 Day Transformational Journey to learn and fully integrate tools that will support you for life
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, 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 actually stay consistent and master a daily practice that supports you long-term.
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.
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.
“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
You’ll walk way with:
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A personalized 20min breath practice
Designed for your unique body, lifestyle, and goals, 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
What’s Included
Program price is $950 and a $250 deposit is required to reserve your spot.
This program costs less than a weekend retreat, yet gives you tools you’ll use for the rest of your life.
This is a one-time investment in a daily practice that will change how you move through everything.
The 1:1 Program includes:
✓ Comprehensive Intake Process, including a 30min Practice Discovery call
✓ 2-Hr Personalized Kickoff Session
✓ Weekly 1:1 Check-ins for accountability and support
✓ Guided Practice Recording customized to your needs
✓ Resource Hub with journalling prompts, guides, videos and more
✓ 1:1 Message Support throughout the 21 days
Please note: as a high-touch, fully personalized program, we can only take a small number of clients each month. This allows us to offer the depth of presence, care, and real-time support that this work and you deserve.
If you are ready to begin, book now or if you have questions, schedule time to chat with Mallory.
“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, 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.
"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, Creative Officer, Eileen Fisher
FAQs
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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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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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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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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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TEACHING EXPERIENCE
Nov 2019 - present: Breath Connection Online & 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
“The 21 Day Breathwork program is the best thing I've done for myself and my well-being. 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 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
