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Rise & Rest Rituals — Breathwork for Day and Night

RITUAL 1

Ritual 1: Rise

A gentle morning breathwork practice to awaken the body and regulate the nervous system.
Through slow, intentional breathing, this ritual helps you create clarity, energy, and presence as you begin your day — steady, grounded, and supported.

RITUAL 2

Ritual 2: Rest

An evening breathwork practice designed to calm the nervous system and release the day.
Using soothing, down-regulating breath patterns, this ritual supports relaxation, emotional unwinding, and a smoother transition into rest and sleep.

 

RITUAL 3

Ritual 3: Journal & Reflection

A reflective practice to integrate your breathwork experience.
Guided prompts invite you to notice sensations, emotional shifts, and patterns in your nervous system, helping you deepen awareness and build a more intentional daily ritual.

NICE TO MEET YOU

I’m Wendy Ferri
Founder of Mindful HIT

 

With over 25 years in the health, fitness, and wellness space, I’ve seen one truth again and again: lasting change doesn’t come from pushing harder — it comes from learning how to work with your nervous system.

Through years of study in exercise physiology, yoga, pranayama, and breathwork — and through my own lived experience — I’ve learned how powerful simple, daily breath practices can be in helping us regulate stress, reconnect to the body, and create steadiness from the inside out.

Today, I guide breathwork and nervous system–based practices to help people feel more grounded, resilient, and present in their lives. Rise & Rest Rituals is a gentle introduction to this work — a place to begin.

 

Here's what clients are saying...

 

"Breathwork has changed my life. Wendy truly knows how to lead people inward to find a deeper connection with self."

 

"The way (Wendy) stacks the music, the words and the messages is so soothing. Truly a sensory experience."

 

"I did not know how to truly breathe before. I'm breathing differently and feeling differently. I am managing my stress instead of reacting to it."

 
FREE MINI COURSE

Rise & Rest Rituals

Receive a set of simple, supportive practices designed to help you regulate your nervous system and reconnect with your breath — morning and night.

When you subscribe, you’ll receive:

  • A Rise & Regulate breathwork practice to support clarity and steadiness during your day

  • A nighttime wind-down breathwork to help release the day and prepare for rest

  • Journal prompts for reflection to integrate your experience and deepen awareness

These rituals are meant to be returned to again and again — creating a steady rhythm of breath, presence, and nervous system support in your daily life.

No pressure. No schedule to keep up with.
Just practices you can return to when you need them.