State Shift
You take 20,000 breaths a day. What state are they creating?
A 14 day structured breathwork program. Measure your BOLT score, train twice a day, and see the shift in numbers. Start whenever you're ready.
Start the audit · $99This training changed the way I see the body. The combination of breath, fascia, and nervous system work just clicked in a way nothing else has. I use this in my sessions now and the depth my clients are reaching is completely different.
You already have
a breath practice.
It's just untrained.
You're not starting from scratch.
You're ready for a structure.
The Breath Audit is 14 days of guided sessions with a measured start and a measured finish, so the practice you already have stops slipping through your fingers.
A Breath Score
out of 100.
Yours, tracked.
The audit is built around one central number: your BOLT, or Body Oxygen Level Test. It's a simple breath-hold measurement of how well your body tolerates carbon dioxide, and it's one of the cleanest available signals of your baseline breathing pattern and stress state.
You measure your BOLT on Day 0. You train morning and evening for 14 days. You measure again on Day 14. The difference is on the page, not in your head.
BOLT. Exhale gently, pinch your nose, and time until the first real urge to breathe. Under 20 seconds points to a system that's over-breathing at rest. 40+ seconds is where efficient breathers live.
Extended exhale. A diaphragmatic control test. How long you can extend a slow, controlled exhale before your body fights you for the next breath.
Squat breath-hold. Breath under load. Squats on a single breath-hold, with a timed recovery, so the number reflects real physical stress rather than a still-body baseline.
Respiratory rate. A 60 second self-count of how many breaths you take at rest. Efficient breathers sit at 6 to 10. Over-breathers land at 19+.
80+ Breath Resilient. Your baseline is already efficient. Training builds capacity you can feel under load.
60 to 79 Breath Aware. You know your breath and use it. Training tightens the mechanics.
40 to 59 Breath Builder. Real room to move. This is where most people start and where the biggest swings happen.
Under 40 Breath Beginner. A high-signal starting line. Fourteen days of daily practice moves this number faster than almost anything else you can do.
Typical Day 0 to Day 14 gain: 15 to 25 points.
You're not guessing at whether the practice worked. You have the number.
Simple.
Consistent.
Measurable.
Fourteen days of structured breathwork, with a recorded foundations workshop, a baseline audit, twice-daily guided sessions, and a retest on Day 14.
Baseline
14 Days of Practice
Retest
Yours to Keep
Everything in
one place.
The measured baseline, the two-a-day sessions, and the foundations workshop that anchors the whole program. Yours to keep.
Breathwork Foundations Workshop
Our signature 1-hour workshop, recorded and yours to keep. Both coaches. The mechanism, the protocol, and how the daily practice fits together.
14 Morning Sessions
Short activating breathwork to start your day grounded, clear, and ready. 8 to 15 minutes. Built around how breath moves cortisol and HRV in the first hours after waking.
14 Evening Sessions
Restorative breath practices to down-regulate your nervous system, release physical tension, and prepare your body for deep sleep. Pairs with each morning session.
Pre & Post Breath Audit
Four scored tests, guided step by step. Your Breath Score out of 100 on Day 0, and again on Day 14. The change shows on the page.
Sleep Session
A guided sleep session to close the program. Wind down, integrate what you've built over 14 days, and drift off with intention.
Lifetime Access
Every session, the workshop, and your Breath Score history, in your account permanently. Rerun the audit whenever your baseline needs a reset.
What shifts
in 14 days.
Stress Response
Handle pressure without shutting down or burning out. Your nervous system learns to process stress instead of storing it.
Sleep Quality
Fall asleep faster, wake up less, recover deeper. Nasal breathing at night is one of the highest-leverage changes you can make.
Physical Performance
Better oxygen efficiency, faster recovery, more endurance. You gas out less because your breathing mechanics are finally working with your body.
Mental Clarity
Think sharper, stay calmer, make better decisions under pressure. Regulated breathing changes your neurochemistry. Not metaphorically. Literally.
Working with Tarik has truly been a life changing experience. The breathwork skills I have learnt have become essential to both my mental and physical health. Not an add-on. A foundation.
Tarik's teaching style made the content approachable and relevant: a great balance between evidence-informed information and highly practical strategies I could use right away.
The sessions facilitated a deep shift in my awareness, unlocking new sensations and emotional releases I had never encountered before. A truly holistic experience.
That was a wicked workshop! I loved all the research and info you shared along with actually getting to practice. I left with a whole new appreciation and curiosity for breathwork.
The workshop creates
the experience.
The audit builds the practice.
Our Foundations Workshop has been our signature offering for years. It's one of the highest-rated things we do. People come in tight, shallow, running on cortisol, and something genuinely opens in that room. By the end they're breathing differently. Feeling differently.
And then they go home.
A week later, the shallow breathing is back. The workshop happened. The practice didn't. Not because people didn't want it. Because a single experience, no matter how powerful, doesn't build a habit on its own. Structure does.
The Breath Audit is that structure. A measured baseline, two-a-day sessions for 14 days, a retest that tells you what changed. Start it any Monday. Or any Wednesday. Whenever the week gives you space.
The workshop is still the foundation. The audit is what makes it permanent.
Tarik & Susan
Tarik Hassan
Co-Founder · Breathwork & Performance CoachTarik's work blends breath mechanics, nervous-system regulation, and performance. It became the studio: the thing he wishes someone had handed him years earlier.
Susan Benoit
Co-Founder · Breathwork Facilitator & CoachSusan's work brings together evidence-informed breathing, nervous-system regulation, movement, and somatic breathwork into an approach that is both practical and deeply human.
We'll be straight
with you.
The Breath Audit works when people do it. Show up for 14 days and the number moves. Skip it and it won't. Here's how to know if you're the right person.
This is for you if
- You want proof, not vibes. A number you can watch move beats a feeling you have to remember.
- You've tried breathwork or meditation and felt something, but couldn't make it stick solo.
- You want the mechanics and the science, not just the feeling.
- You're a practitioner who wants to integrate breath precisely into your client work.
- You can find twice a day for 14 days, and you want to start on your own schedule.
Skip this if
- You want a passive experience. This requires you to actually breathe.
- You're after a transformation without a practice to support it.
- You want a one-time high that resets by Monday. This is a 14 day program, not an event.
- You're not ready to pay attention to what your body is doing. That's the entire work.
Do the work.
Feel the shift.
Or pay nothing.
7-Day Money-Back Guarantee
Join, run your baseline audit, and start the sessions. If within the first 7 days you don't feel like this is exactly what you needed, we'll refund you in full. No questions. No hoops.
We can say that confidently because this is physiology, not philosophy. The body responds to what you practice. The only variable we can't control is whether you show up. That part is yours.
One payment. 14 days of coached training. Everything is yours to keep after.
Baseline your BOLT on Day 0, retest on Day 14, and rerun the audit any time your baseline needs a reset.
When does it start?
Whenever you're ready. It's self-paced. Join today, run your baseline audit, and Day 1 begins whenever you press play.
Do I need experience with breathwork?
No. The Foundations Workshop and the first sessions start at the beginning.
What is BOLT?
Body Oxygen Level Test. A short, standardised breath-hold that reflects how well your body tolerates carbon dioxide. It's one of the cleanest available signals of your baseline breathing pattern. The audit guides you through it and three other scored tests to produce your Breath Score out of 100.
How long is a session?
Most sessions run 8 to 15 minutes. Morning and evening.
What if I miss a day?
The sessions are yours to keep. Pick it back up. The 14 day arc still works if a day slips.
Do I need equipment?
A floor, a phone, and a timer. That's it.
What if it's not for me?
Every enrolment carries a 7 day money back guarantee. Join, run your baseline, start the sessions, and if the first week isn't what you needed, one email gets you a full refund.
You've got the breath.
Now audit it.
The sessions are built. The audit is ready. Start on your own schedule and let the numbers do the talking.
Start the audit · $99Tarik & Susan, State Shift Studios