YEAR OF THE SNAKE
Shed your old skin and transform your life with
21 Days of Breathwork
February 2 - 23, 2025
A 3-week online community program for growth-oriented professionals to make breathwork a consistent daily habit for less stress and more easeful change
“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.
The Year of the Snake is your invitation to begin a 20-min daily breathwork practice and accelerate your transformation into health, vitality and purpose.
You’ll receive all the personalized guidance, resources, tools and supportive community to make breathwork practice a joyful, easeful part of your daily life over 21 days.
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, join our community and begin your daily breathwork practice this Year of the Snake!
Year of the Snake is for you if…
You have tried time and again to stick to a new habit and failed. You are ready to break free from the cycles of shame, disappointment and self-flagellation, and instead feel the sweet sense of accomplishment that arises from honoring a commitment to yourself
You are exhausted from anxiety and perfectionism. You want to shift your relationship to wellness and self-care routines. Instead of beating yourself up with discipline and force, you desire to approach your well-being from a place of genuine self-love and devotion to your highest potential.
The balance is off in your life. You are going through it and the stressors at work or at home are more intense than ever before. Your regular wellness routines are not longer cutting it. You need something new to reset your system and give you the energy and clarity to move forward.
Your daily experience of stress and overwhelm is leaving you confused and cut off from a larger sense of purpose and direction. You want to be able to tune into your inner knowing, and feel clear and confident making decisions about your future.
You overthink everything and know that living in your head isn’t helping you create the life you truly want. You want to know how to get out of your head, reconnect to your body and get in touch with an embodied sense of peace and presence.
You’re too busy and stressed out to meditate. You need something quick and easy that can shift your state and help you relax in a matter of minutes. No equipment, fancy set-up or complicated philosophy required, just your own body and breath.
Year of the Snake is a 21 Day Transformational Journey with resources that will support you for life
YEAR OF THE SNAKE: 21 DAYS OF BREATHWORK (NORMALLY $625)
NOW ONLY $245
Lunar New Year Special Price!
✓ 20min transformative breathwork practice you can use for the rest of your life
✓ Science of breath, nervous system and behavior change
✓ Tools and support to easily incorporate breathwork into your daily routine
✓ On-demand video practice guides
✓ Live kickoff session and weekly coaching calls
✓ On-going support through the online community portal
✓ Small group pods for accountability, community and inspiration
✓ Additional resources to help you shed your old skin and kickstart your evolution
“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
What to Expect
During the Year of the Snake 21 Day Breathwork Accelerator, you’ll learn a 20min breathwork set rooted in techniques from Himalayan kriya yoga lineage.
You will receive resources, tools and support based in modern neuroscience and the psychology of behavior change to empower you to easily do the practice daily.
By practicing the 20min set every day, and being part of a supportive community for 21 days, you will:
Break through stress, overwhelm and exhaustion
Find the clarity to make big life decisions with ease
Understand how to actually stick to healthy habits by shifting out of a discipline-mentality and into devotion and self-compassion
If you’re ready to shed your old skin, commit to a daily practice and transform your life with ease, join us.
“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
Year of the Snake offers all the support you need to make breathwork part of your daily life
-
✔️ 20min Breathwork Practice
A transformative breathwork practice set designed to help you reset your nervous system, shed old patterns and begin new habits. It’s a simple routine based in Himalayan kriya practices that are easy to learn, and powerful for both beginners and experienced practitioners.
-
✔️ 2.5 hr Live Kickoff Session
Sunday Feb 2nd - 11:00am - 1:30pm
To learn the breathwork practice, understand essential context about the nervous system and the kriya yoga tradition and connect as a community -
✔️ Live Weekly Support Sessions
Sundays Feb 9, 16 and 23 at 11am - 12pm ET
Get live support with your practice, Q&A about breath, the nervous system and habit change and live coaching to help you overcome blocks
-
✔️ Online Community Portal
Community Forum for on-going message support and community accountability throughout the 21 Day Program
-
✔️ Video Practice Library
Additional videos for shorter (3-7min) guided breathwork practices for specific purposes e.g., boost your energy, ground, soothe your nervous system
-
✔️ Resource Library
Podcasts, articles, books and more about breath, the nervous system, personal transformation and kriya yoga to inspire you on your journey
"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
Logistics & Timing
If you decide to join this program, your primary commitment is to practice the 20min breathwork set every day during the 21 day program: February 2 - 23 2025.
Live Sessions will be held every Sunday at 11am ET. The full schedule is:
Year of the Snake Program Kickoff to learn the practice and set context:
Sunday Feb 2nd, 11:00am - 1:30pm ET
Weekly Support Sessions for Q&A and live coaching:
Sunday Feb 9, 11am - 12pm ET
Sunday Feb 16, 11am - 12pm ET
Sunday Feb 23, 11am - 12pm ET
All sessions will be recorded, but you will get the most out of the program if you attend live.
We are beginning this collective journey on the Lunar New Year, which marks the energetic beginning of the year in many cultures around the world.
Instead of beginning a whole new health routine on Jan 1 when you are still nursing a holiday season hangover, we will be working with natural cycles and the innate intelligence of your body to make change more easeful.
The year 2025 is the Year of the Wood Snake in the ancient Chinese system of astrology.
The Snake is a potent symbol of rebirth and personal transformation in many traditions around the world.
“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
About Your Guide
👋 Hi, I’m Mallory
I have shed many skins in my life.
I’ve transformed from a vegan runner into a weight-lifting carnivore. From a binge drinker, raver and pothead to now over 6 years sober.
From a type-A workaholic New York City career woman to a hippie-entrepreneur who prioritizes rest, home-cooked meals and dance.
I’ve gone from being a burnt out shell of myself suffering from chronic health conditions to thriving, energized and in peak physical health.
My spiritual journey began when I wandered into a Bikram Yoga class at the age of 19, and cried for the first time in almost 10 years. Since then, I’ve studied yoga of all varieties, Vedic philosophy, Buddhist meditation, Taoism and Reiki.
In 2019, I travelled to India to intensively study Himalayan kriya yoga and breathwork. I’m honored share this ancient wisdom alongside my studies of the science of the nervous system and best practices in behavior change from my former career as a strategy consultant.
I spent most of my twenties trying to “fix” myself with all manner of personal development programs, wellness techniques and spiritual practices. I’ve swung from discipline to rebellion and back again too many times to count.
I’ve now reached a place where discipline has transformed into devotion, and I trust my body’s wisdom and the natural unfolding of my path. I wake up every day without an alarm clock, do my breathwork practice and feel healthy, energized and excited to live the life of my dreams and be of service to the collective.
Will you join me?
Questions?
This program is all about offering personalized care and support, which is so often missing in the world of breathwork, yoga and meditation teaching.
If you are curious about the program but have questions or concerns, please reach out to find a time to chat.
Our Community Values
🧐 Curiosity
Every moment presents and opportunity to learn something new. We aim to approach life with a beginners mind, open to new ways of seeing and being.
🌎 Uniqueness
Every individual is unique. We don’t believe in one-size-fits all solutions. We honor each person’s individual culture, context, and journey, and make space for diversity of experience.
🕸️ Community
Buddhist teacher Thich Nhat Hanh said “the next Buddha will be the Sangha”, meaning that the age of individual enlightened gurus is over. The pathway to sustained change is through community support.
💗 Devotion
Discipline is commitment of the mind, whereas devotion is commitment of the heart. We are devoted to the healing and evolution of ourselves, our communities and our planet from a place of love, rather than “fixing” what is “wrong”.
🔥 Transformation
Kriya means “taking action that leads to evolution”. We are here to do the thing. To change and evolve. No turning back. No hiding from our power and potential. We are ready to surrender to the transformation that is calling us.
FAQs
-
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.
-
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.
-
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.
-
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.
-
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 secret of life is right under your nose!”
— Dan Brule