3 Day Toning Challenge

Learn the The LONG SIGH™ breathing technique

Day 1

Toning Demo

and Practice

Day 2

Sound of the Long SiGH®

Day 3

Group Toning Practice

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Toning Practice Sessions And Counting

How Does This Challenge Work?

It's really as easy as 1 - 2 - 3

Step 1: Check your email for daily instructions and focus theme

Every day for 3 days you receive an email with instructions for the theme of the day.

Step 2: Practice for 10 minutes with the Guided Video or Audio

Sit comfortably and enjoy the present moment. Gift Yourself with presence.

And, if you think you're too busy for ten minutes of this self-care focused awareness, we encourage you to imagine how an intentional pause could generate massive boosts in your already active life by re-charging your internal batteries with breath and energy.

Studies show that mindfulness practice may result in more productivity, focus, and therefore more time.

Step 3: Observe and Journal

It's true, data points have the ability to show us where the change is or is not happening. Knowledge really is power, when you're able to see what your practice habits look like.

Looking for something other than pen and paper to journal? You're in luck! The first 100 people who say yes to the free 3 day challenge will receive a free Mindful Journal Phone App (not available in the app store).

Minimal Time. Impressive Results.

In just 10 minutes a day you can begin to ...

Gain Insight with Observations

That's right, journaling is the key to unlock your understanding of what's really going on.

Feel Connected to Your Breath

You know the feeling, when your entire body says thank you for that generous inhale of oxygen.

Live a Healthier and Happier Life

Who wouldn't want that. And honestly, everyone has the ability to make this the best year yet.

Quantify Change with Self-Assessments

Data points aren't just for the lab, so why not put on your citizen scientist hat on and test out the hypothesis of what happens after 7 days of mindfulness.

Focus in the Present Moment

Let go of the past and stop waiting for the perfect future moment to arrive, because guess what - it's here now.

Remember to Choose Emotions

Yes it's true. You're in charge of your thoughts and if your thoughts have been running the show, you're in the right place for transformation.

Story Behind This Challenge

Eric L Knouse discovered that making sound on the exhale, what he calls Toning, reproducibly improves the HeartMath Inner Balance Heart CoherenceTM value by an average of 2 points.

To Tone:

Sit on a chair, with a good posture

Relax the hands, shoulders, and jaw

Inhale 5 seconds

Exhale out an audible sound as long as you need to empty the air

and Repeat

That's it - you're ready to begin using Toning with the HeartMath Inner Balance biofeedback device.

A free 3 day short challenge was the solution to helping anyone who is interested learn and practice.

That's where you come in.

We hope that this decision to say yes to 3 days will lead to greater ability to enter into a state of coherence.

So... what are you waiting for?

Don't let this opportunity slip by!

Testimonials Speak for Themselves

"Just what I was looking for.

Yes please and thank you. This is it!

- Johanes Nordus, CBG company

"Guys, your stuff is AMAZING!

wow wow thank you

- Alexa Roberts, Creostance

"This challenge changed my lfe. I feel great!

Who would have guessed all I needed to do was slow down and notice what's happening inside and out.

- Elaine Sloane, XCCcommunity

Global Community of Mindful Practitioners

Imagine yourself on this map.

Frequently Asked Questions

Have a question about something? Check out the list below, and please contact us if your question isn't answered here.

Why should I Try This 7 Day Challenge?

Why not try this challenge? You've got nothing to loose and everything to gain. Practicing mindfulness is something that has the ability to create massive transformation in your life. These 7 days could be the pivital moment in your life story where you remembered how to be fully present in the moment.

Can I Invite a Family Member or Friend?

Yes! The more the merrier. Let's do this together. Nothing says happy holidays like the gift of an inspirational challenge. Be the person who inspires your family and friends to step up to a heathier and happier version of themselves.

What's Needed to Get Started?

Nothing! This is free! It's self paced. You choose when you start. Once you say yes, we send you an email every day for 7 days to inspire you to take full accountability as the creator of your own experience and practice being mindful, on purpose! You just need the desire to show up for yourself, and by showing up for yourself, you're showing up for everyone else in your life too. All boats rise when the water level increases. We celebrate your efforts to raise the water and add to goodness here on Earth. Thanks for being a leader.

Don't wait, start practicing today!







Free Challenges

7 Day Mindfulness

5 Day Mindful Fitness

3 Day Toning

1 Day Gratitude

Helpful Links

Self Paced 8 Wk Course

Free Practice Tracker

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Give yourself peace, tranquility, and calm, every day. You deserve it.