Rhythm Reset™
The Frey Method™
The Frey Method™
Your Rhythm Reset™
Track breath, body & cycle to train smarter — not harder.
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Today's Breathing Checklist
Your nervous system responds to breath — small practices compound fast.
Morning: 2 min slow nasal breath on waking — nose in, nose out
Before training: Check breath rate — aim for nasal, rhythmic, easy
During training: Stay nasal as long as possible (nose-then-mouth at threshold)
Post-training: Box breath × 5 rounds (4-4-4-4) — shift to recovery
Evening: Slow exhale — make it 2× longer than your inhale
Any time: Scan for tension — jaw, tongue, shoulders, belly, pelvic floor
Traffic Light — Quick Ref
Green — All systems go. Nasal breathing easy, pelvic floor responsive, energy matches demand. Train as planned.
Amber — Modify & monitor. Breath effortful, symptoms present. Reduce load 20–30%, prioritise recovery breath.
Red — Rest & recover. Breath pattern disrupted, symptoms worsening. Movement = walk or yoga only. Sleep & nourish.
Daily Essentials
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Breathing Detail
Which style dominated today? Your breathing pattern is data — notice it without judgement.
Tension Scanner
Tap where you're holding tension right now. Where breath goes tension releases — this is the pattern to watch.
Pelvic & Pressure Symptoms
Log honestly. These patterns over weeks reveal what your load capacity actually is.
Red Flags Check Note & reduce load
⚠️ Red flag noted. Consider reducing load, checking in with your pelvic floor physio, and tracking this pattern over time.
Movement & Exercise
Cycle & Training Decision
Respecting your phase is not giving up — it's training with precision.
Eating & Hydration
Sleep Notes
General Notes
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Patterns over days beat perfection in one session.

Daily Breathing Checklist
Your nervous system responds to breath. Six small practices, compounded daily, change your physiology.
Morning: 2 min slow nasal breath on waking. Nose in, nose out. Even before you check your phone.
Before training: Check breath rate. Can you do 5 easy nasal breaths? If it's laboured already, adjust your session plan.
During training: Stay nasal as long as possible — mouth breathe at threshold and above. Notice when you switch.
Post-training: Box breath × 5 rounds (4 in · 4 hold · 4 out · 4 hold). This actively shifts you from fight-flight to recovery.
Evening: Slow exhale practice — make your out-breath 2× longer than your in-breath. 4 in, 8 out. Five minutes changes your night.
Any time: Body scan — jaw, tongue, shoulders, belly, pelvic floor. Where are you gripping? Breathe into it and release.
The Traffic Light System
Use this to make your daily training decision. It's not about motivation — it's about reading your body accurately.
Green — All systems go. Nasal breathing is easy and rhythmic. Pelvic floor is responsive. Energy matches demand. No red flags. Train as planned — this is your performance window.
Amber — Modify & monitor. Breath feels effortful at rest. Some symptoms present. Fatigue beyond normal. Reduce load by 20–30%, prioritise Z1–Z2 only. Recovery breath after every set.
Red — Rest & recover. Breath pattern disrupted even at rest. Symptoms worsening. Red flags triggered. Movement = walking or gentle yoga only. Prioritise sleep, nourishment, and nervous system reset.
Protein Calculator
Active women often undereat protein. It matters more than you think for muscle, hormones, and recovery.
Enter your weight above to see your daily protein target.
The Stack — 12 Principles
These aren't rules. They're the operating system for training in your body, at your life stage.
1
Breath first — always It's the fastest feedback signal you have
2
Nasal breathing is non-negotiable in Z1–Z2 It's not hard — it means go slower
3
Pelvic floor is part of your core Check it every session — before, during, after
4
Your cycle phase changes your physiology Not your willpower — your hormones
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Train with your phase, not against it Follicular = build. Luteal = maintain. Menstrual = recover
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Life load counts as training load Carrying kids, stress, sleep deprivation — it all adds up
7
Red flags mean reduce, not push Your body is giving you data, not weakness
8
Protein targets are non-negotiable 1.6–2.2g per kg bodyweight, spread across the day
9
Sleep is the training adaptation Gains happen at night — protect your sleep aggressively
10
Tension is information Jaw, shoulders, pelvic floor — where are you gripping?
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Recovery breath shifts your state Box breath post-session is not optional
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Patterns over days beat perfection in one session Consistency is the method
Phase Training Quick-Ref
Use this as a guide, not a script. You'll know your body better than any chart.
🩸 Menstrual (Days 1–5). Low hormones. Prioritise rest, walking, gentle yoga. No heavy loading. Nasal breathing only. Protein up.
🌱 Follicular (Days 6–13). Rising oestrogen. Your energy window — build strength, push Z3–Z4, try new skills. This is your performance phase.
🌸 Ovulation (Days 13–15). Peak power. Short high-intensity work is well-tolerated. Watch laxity — joints are looser. Warm up properly.
🌕 Luteal (Days 16–28). Progesterone rises. Fatigue increases. Maintain — don't build. Breathing may feel harder. Z1–Z2 priority. Be kind.
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Phase Key
Menstrual Follicular Ovulation Luteal

About You

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Guide

Programme The Rhythm Reset™
Method The Frey Method™
Rhythm Reset™ App · v4.0
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