The Capacity Reset: A 75-Minute Nervous System Workshop in St. Augustine

You know that feeling when your body is "on" all the time? Shoulders up around your ears, jaw locked, sleep that doesn't quite count as sleep? That's not a personality flaw. It's a nervous system that hasn't been given a real chance to come down.

The Capacity Reset is a 75-minute, science-backed workshop with one job: give your body a felt experience of what regulation actually feels like, then send you home with tools that work in real life. No talk-therapy deep dives. No woo. No five-hour ceremony. Just 75 focused minutes, 20 women maximum, and a lot of practical skill-building.

This workshop uses the Body, Belief, Breath method, three layers of nervous system work, taught in this order:

• Breath (HeartMath). We start with measurable heart-brain coherence practice. You'll learn the breathing pattern that shifts your physiology in 90 seconds or less, the same one I teach to executives, ER nurses, and women in the thick of perimenopause.
• Belief. A short, gentle reframing exercise to interrupt the thought loops that keep your system on high alert. Light touch. No excavation.
• Body. Somatic regulation, slow and titrated. You'll feel the difference between forcing calm and actually being calm. Most women have never felt the second one.

Because your nervous system doesn't need a weekend retreat to learn something new. It needs short, repeatable doses of safety. Long enough to drop in. Short enough to fit into a Saturday afternoon and still make dinner.

• You're tired of being told to "just breathe" without anyone explaining how breathing actually works.
• You're in perimenopause or postpartum, and the regulation tools that worked at 32 don't work at 47.
• You're a high-functioning person whose body is starting to send the bill.
• You're curious about HeartMath and somatic work but don't want another hour-long lecture about the vagus nerve.

Capacity is capped at 20. Nine spots remain at the time of publishing.

• The HeartMath coherence breath, a 90-second tool you can use anywhere, including stuck in carpool.
• A clear, body-level understanding of the difference between sympathetic activation and parasympathetic rest, so you stop second-guessing what your body is doing.
• A short reframe practice you can run when the spiral starts. No journal required.
• A printed quick-reference card with the three core practices, for the days you don't want to think.

• A water bottle, the regular kind. We'll do enough breathwork that you'll want it close.
• Comfortable clothes you can move and lie down in. No need for "yoga gear."
• A small blanket or wrap if you tend to run cold when your system softens.
• Curiosity, and ideally an empty stomach. A light meal at least 90 minutes before is best.

Sushma is a certified HeartMath trainer and somatic regulation specialist with more than 20 years studying heart-brain coherence and the science of stress. Her work sits at the intersection of measurable physiology and lived experience: the data she'll show you in 75 minutes is the same data used in clinical research, simplified into something you can actually do at home. She works primarily with women in perimenopause, high-performers, and people whose stress shows up in their bodies before it shows up on their calendars. She lives in St. Augustine. She's not interested in selling you another retreat. She's interested in giving you skills that hold up under real conditions.

No. None at all. We'll be sitting and lying down for most of the session. If you can sit on a yoga mat or a chair, you're set.

Yes. The breathwork I teach is HeartMath coherence breathing, which is calm, slow, and measurable, not the intense rapid-breathing kind. You won't be asked to do anything that feels unsafe or activating. If anything, this is the gentlest entry point to nervous system work I know.

Yes, and honestly, it's designed with you in mind. About 70% of the women I work with are in perimenopause or post-menopause. Coherence breathing has been studied for its effect on heart rate variability and cortisol regulation, both of which take a real hit during hormonal transition.

Full refund up to 48 hours before the workshop. Within 48 hours, no refunds, but your spot is fully transferable. Send a friend in your place.

Star 4 Yoga has free parking on site, with additional street parking on adjacent blocks. Doors open at 3:45 PM. Please plan to arrive by 3:55 so we can start on time. Late arrivals after 4:10 will be asked to wait until the first practice ends to enter, so the room stays settled for everyone.

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