Free 7-Day Challenge

Rest & Renew

Your nervous system reset

Calm your body. Clear your mind. Feel steady again in around 15 minutes or less a day.
If you're feeling overwhelmed, emotionally stretched, tired, disconnected from yourself, you are not alone. You do not need more discipline, motivation or pressure.

What you need is gentle, consistent nervous system support.
This guided free 7-day wellness experience is designed to help you reset, ground, and reconnect using simple, effective practices you can actually fit into real life, even on busy days.

Release *stress and emotional tension, *feel calmer, more present, *improve energy, focus and sleep, *reconnect with your bosy in a supportive, non- overwhelming way.

  • No equipment
  • No pressure
  • No "doing it perfectly"
Start Your Free Reset
This experience is also used by leaders and organizations exploring supportive wellness options for their teams.
Why It's Important

Why Nervous System Support Matters

Chronic stress doesn't just affect the mind, it lives in the body.

When the nervous system stays in a constant state of fight-or-flight, it can lead to
anxiety, burnout, poor sleep, emotional reactivity, and physical discomfort.
By gently calming the nervous system, the body naturally begins to restore balance,
clarity, and resilience.

For Individuals

Feel calmer, more grounded, and more present, without forcing or pushing yourself.

For Workplaces

Supports focus, emotional regulation, energy, and sustainable performance across your organization.
This experience meets you where you are, not where you think you “should” be.
Your 7-Day Journey

A new practice each morning. Short, gentle & real.

Each day includes a short, supportive practice (around 15 minutes or less) designed to calm the nervous system, release stress, and help you feel more grounded and present.

Qigong Activation Massage

Gently wake up the body, stimulate circulation, activate acupressure points, and release stress. A grounding self-care practice that supports alertness, lymphatic flow, and overall vitality.
~12 min · Qigong

Qigong Cleanse & Clear — Breath, Movement & Flow

Release heaviness, clear mental clutter, and invite fresh, balanced energy into the body.
~15 min · Qigong

Morning Mindset Coaching (Before You Get Out of Bed)

A simple mental reset to shift from stress into presence, gratitude and clarity. This helps you start the day feeling steadier and more emotionally regulated.
~10 min · Coaching

Gentle Pilates Inspired Standing Practice (Strength, Grounding, Energy)

Build core strength, grounding, and confidence while releasing anxious energy. A low-impact, energizing practice to help you feel strong, stable and awake.
~10 min · Pilates

Guided Meditation: Nervous System Reset & Activate Feel Good Hormones

A calming meditation to support emotional balance, mental clarity, motivation, and a sense of ease. Perfect anytime you need a reset.
~15 min · Meditation

Six Authentic Gentle Yoga Poses to Release Stored Emotions

Gentle intentional poses designed to help release stress, anxiety, sadness, frustration and feelings of being stuck while supporting emotional clarity and inner calm.
~15 min · Yoga

On The Mat Calming Nervous System Reset (Deep Rest & Sleep)

A soothing combination of Tao Yin, gentle movement, acupressure, and gratitude to help release tension from the day and support deep restorative rest.
~17 min · Tao Yin
Start Your Free Reset
Who this is for:

This experience meets you where you are.

This experience is for you if:
  • You feel overwhelmed, anxious, or emotionally tired
  • You have a busy schedule and need realistic self-care
  • You want calm without forcing or pushing yourself
  • You prefer private, self-guided wellness support
  • You're curious about holistic practices in an approachable way
Something for you

A gentle invitation

This experience is offered by Yoga First & Wellness, an online wellness platform
supporting individuals and organizations through stress, transition, and burnout with
compassion and practicality.
  • An ever growing library of Qigong, Yoga, Chair, Meditation, Pilates, and Coaching
  • Specialized nervous system support
  • Our exclusive Master Key Simplified audio series
  • A private, supportive space to continue feeling grounded and steady

This 7-day reset is a complete challenge, and also a first step.

Begin Your Reset

Ready to feel calmer, clearer, and more grounded?

Sign up for free access to all 7 practices. No commitment. No pressure. Just around 15 minutes a day.
Sign Up To Get Started
Start My Free Reset

Yoga First & Wellness

Online Wellness For Real Life
You’re not here to be perfect. Just be present.
© 2026 Yoga First & Wellness
Webmaster

Yoga First and Wellness

Jennifer Nocito - RHC HCA, Certified Holistic Wellness Coach, Certified Qigong,Yoga (Mat, Gentle, Chair, Women’s Hormone Balancing), Pilates & Meditation Teacher, Certification in Stress, Anxiety, Panic Attacks
Annabella Turner - Certified Gentle Yoga Teacher, Video Production & Marketing

Scope of Practice/Disclaimer

An IAWP Holistic Wellness Coach, RHC HCA is a mentor, motivator and guide that focuses on helping people improve their overall health using a positive and preventative approach. My role includes supporting people through lifestyle changes following a coaching protocol that uses motivational interviewing and
client-led methods. Coaching areas may include self-care, eating habits, healthy lifestyle choices, life purpose, career exploration and stress management. An IAWP Holistic Wellness Coach, RHC HCA is not a licensed professional and does not prescribe, treat or diagnose illness.
Yoga First and Wellness recommends that you consult with your physician regarding the applicability of any recommendations (Fitness, Qigong, Yoga, Pilates, Meditation, Coaching & Lifestyle) and follow all safety instructions before beginning any exercise program. If you engage in this exercise(s), you agree to work according to your own limitations and take full responsibility for your own safety and well-being. Listen to your body at all times and never do anything that causes you discomfort or pain. This work is not intended to substitute for any medical advice. Do not drive or operate machinery while listening to any sleep/relaxation Meditations. You are fully aware of any potential risk and hereby release and waive any legal responsibilities against Yoga First and Wellness, Jennifer Nocito and Annabella Turner from any and all liability, negligence and/or other claims arising from or in any way connected with your participation in any of our programs/classes/coaching/recordings.

* Please check with your employer for a Health Allowance to see what they can offer you to benefit your health. For paid Coaching/Teaching Services, you will receive a receipt with my registration number on it so you can submit this to your employer and health insurance plans.*
Primary Interests

Thank you for participating!

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