Breathe. Transform. Create.
Breathe. Transform. Create.
Box Breathing · 4-4-4-4
Cycle 1
Sound familiar?
Stress follows you home from work and shows up in your body — tension, shallow breathing, that constant “wired but tired” feeling.
You gas out faster than you should during workouts. Your recovery is slower. Your focus dips in the afternoon and doesn’t come back.
You’ve tried techniques. Saved posts. Watched videos. Maybe tried a meditation app for a week. Nothing stuck because no one gave you an actual structure.
Sleep isn’t what it used to be. You lie down and your mind won’t stop. You wake up already behind.
You’re not lacking discipline.
You’re missing a system.
This 14-day challenge gives you a clear structure, guided daily practice, and measurable results — so you can actually feel the difference, not just read about it.
What you get
14 days of structured breathwork — with a live kickoff workshop, daily AM and PM sessions, and a measurable breath audit to track your progress.
A 1-hour live Zoom session to set the foundation — the science of breath, nervous system basics, and what to expect over 14 days.
A breath assessment at the start and end. Measure your CO₂ tolerance, breath capacity, and stress baseline — then see your exact improvement.
Join live breathwork sessions with the group throughout the challenge. Real-time guidance, shared energy, and accountability that keeps you showing up.
Every session includes professional guided audio — cueing your breath rhythm, timing your holds, and keeping you present from start to finish.
Short activating breathwork to start your day grounded, clear, and ready. Typically 8–15 minutes. Sets the tone for everything that follows.
Restorative breath practices designed to down-regulate your nervous system, release physical tension, and prepare your body for deep sleep.
How it works
After joining, complete your pre-challenge breath assessment. This gives you a Breath Score out of 100 — your baseline to measure against.
Each morning and evening, open your dashboard and complete the day's session. The sessions build on each other — consistency is the practice.
On Day 14, retake the Breath Audit. Compare your before and after scores and see exactly how your nervous system has changed.
I would come back to it when life got heavy enough that I felt like I needed it. The big sessions. The powerful moments. The feeling of walking out lighter, calmer, more grounded, and more connected to myself.
And those experiences were real.
But they were also episodic. Stress piled up. Tension took over. Shallow breathing returned. A peak, followed by the same patterns.
Until I started to realize that the real shift wasn’t in waiting until I needed to reset. It was in coming back to the breath every day. Smaller sessions. More consistency. Less chasing the big moment.
When I started weaving breathwork into my daily life — not just when I felt like I needed it, but as a practice I could return to — that’s when I noticed the biggest shifts.
Small, consistent wins compound over time. It’s the same in fitness, nutrition, finance, and almost every area of life. The results are not always dramatic in the moment. They’re cumulative.
That’s what this 14 days is built around.
— Tarik Hassan, Founder · Submerge Wellness
Stress response
Handle pressure without shutting down or burning out
Sleep quality
Fall asleep faster, wake up less, recover deeper
Physical performance
Better oxygen efficiency, faster recovery, more endurance
Mental clarity
Think sharper, stay calmer, make better decisions under pressure
Investment
Everything you need to shift your breathing — and keep it shifted.
7-day money-back guarantee · Secure checkout via Stripe · CAD pricing
Starts July 12, 2026 · 7:00 PM ET · Zoom workshop included
© 2026 SUBMERGE WELLNESS · ALL RIGHTS RESERVED
Payment Confirmed
Check your email — Stripe has sent a payment receipt. Your access opens July 12th at 7:00 PM ET.
What happens next
You’ll receive a calendar invite for the July 12th opening Zoom workshop at 7:00 PM ET.
App access and your Breath Audit open on July 12th. You’ll get an email with the link.
Questions? Email tarik@submergewellness.ca
Create your account
Set up your login now so you’re ready when the challenge opens July 12th.
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Welcome back
Access your 14-day breathwork challenge.
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Set up access for the 14-day challenge. You only do this once.
Your 14-day journey starts July 12.
Your 14 Days
