Grounded

Feeling stressed, overwhelmed or finding it difficult to switch off?

Modern life places a lot of demands on our bodies and minds. Between work, family, responsibilities and the constant stimulation of everyday life, it can be difficult to find time to properly slow down and recover.

Over time, this can leave us feeling tired, tense, overwhelmed or constantly switched on.

GROUNDED is a five-hour workshop designed to help you better understand your nervous system and learn practical ways to manage stress, improve recovery and build resilience.

Through a combination of science-based education, guided breathwork, movement, meditation and optional cold exposure, you’ll explore simple techniques that can make a meaningful difference to how you feel and function each day.

You don’t need any previous breathwork experience. Just come with an open mind and a willingness to learn.

What to expect

Throughout the day, we’ll explore:

• Understanding your nervous system: Learn how your body responds to stress, why recovery matters and how to recognise when you’re carrying too much physiological load.

• Functional breathing: Discover how everyday breathing habits can influence stress, energy and recovery, and learn practical techniques to improve them.

• Diaphragm release and movement: Explore gentle techniques to release tension, improve breathing mechanics and reconnect with your body.

• Guided breathwork: Experience different breathing practices designed to help you explore relaxation, awareness and your response to stress.

• Meditation and deep relaxation: Take time to slow down with guided practices that encourage rest and recovery.

• Cold exposure: Learn a practical four-step approach to ice baths, with the opportunity to experience controlled stress in a supportive environment. Participation is optional.

The day combines education with practical experience, so you’re not just learning about these concepts, you’re putting them into practice.

Who is GROUNDED for?

This workshop is for you if:

• You often feel stressed, overwhelmed or mentally exhausted.

• You struggle to switch off, relax or prioritise recovery.

• You’re interested in improving your breathing, sleep or everyday wellbeing.

• You want to build greater confidence in how you respond to challenging situations.

• You’re curious about breathwork but aren’t sure where to start.

• You simply want to take a day for yourself, away from the usual demands of life.

Whether you’re completely new to breathwork or have been practising for years, there will be something valuable to take away.

What you’ll take home

My goal is for you to leave GROUNDED with more than just a great experience.

You’ll walk away with a better understanding of your body, a collection of practical breathing and recovery techniques, and a clearer idea of how to incorporate them into everyday life.

Your ticket also includes access to a 21-day online integration program, helping you continue putting what you’ve learnt into practice after the workshop.

Your facilitator

GROUNDED is facilitated by Zac Vale, founder of In & Out Breathwork.

Zac is a certified Level 2 Wim Hof Method Instructor, Oxygen Advantage Coach and Breath Science Practitioner.

His approach combines modern breathing science, practical education and real-world experience to make breathwork accessible, understandable and useful in everyday life.

Workshop details

Date: Saturday 24 October 2026

Time: 9:00am – 2:00pm

Location: Sunshine Coast, Queensland

Tickets: $80 General Admission

Places are limited to keep the workshop personal, interactive and supportive.

Ready to join us?

If you’ve been feeling like you need some time to slow down, reconnect and learn practical ways to better manage the demands of everyday life, GROUNDED is a great place to start.

Secure your place below. I’d love to see you there.

Contraindications & important information

This workshop is designed to be adaptable and inclusive, and all practices can be modified to suit individual needs. That said, if you have epilepsy, cardiovascular or heart conditions, severe PTSD, a history of fainting, are currently pregnant, or have any other medical or psychological concerns, we ask that you consult your GP or healthcare professional before attending. If you’re unsure whether this workshop is right for you, please reach out to us directly, we’re more than happy to chat and help tailor the experience so you feel safe and supported.