Resource Library

Yoga, Breathwork & the Regulated Nervous System with Cynthia Powers Broccoli

HatchPath founder Jordan Dunin sits down with holistic coach and E-RYT 200 certified yoga teacher Cynthia Powers Broccoli to explore what yoga is really for, how breathwork directly regulates your nervous system, and why joy rises up when you get quiet enough to feel it.

How Zach Rochette Built a Wellness Community That People Actually Show Up For

Zach Rochette discusses building a movement culture rooted in consistency, community, and showing up — even when motivation is low.

The Missing Link in High Performance and Longevity with Klaudia Balogh

Longevity journalist Klaudia Balogh joins Jordan Dunin to unpack the missing link between high performance and longevity, and why recovery, metabolic health, and nervous system regulation are what actually keep high achievers going.

Daily Practices to Strengthen, Align & Energize

A series of mobility exercises with Zach to improve range of motion, flexibility, and injury prevention — perfect as a daily movement routine.

3 Movements to Build a Strong Core

Three foundational core exercises — bird dog, dead bug, and lower back press — to improve balance, digestion, body control, and injury prevention.

3 Glute Activation Exercises

Target and activate the glutes with fire hydrants, donkey kicks, and glute bridges to relieve back pain and restore hip balance.

3 Movements to Strengthen Your Spine

Build a bulletproof spine with thread-the-needle rotations, cat-cow, and child's pose to cobra — great for desk workers and those with back stiffness.

Exercises for Spinal & Shoulder Alignment

Improve posture and alignment with chin tucks, head rolls, and the Jefferson curl — simple moves you can do anywhere to decompress your spine.

3 Exercises to Improve Lower Back Pain

Relieve lower back tightness from sitting with hip extensions, scap openers, and toes-to-sky — quick exercises to get your spine and lower back moving.

3 Exercises for Balance & Lower Body Flexibility

Improve single-leg stability and lower body flexibility with knee-to-chest holds, quad stretches, hamstring reaches, and lateral lunges.

Improve Your Posture: 3 Shoulder Exercises

Use just a towel to open up your shoulders and improve posture with three moves that target shoulder rotation, overhead mobility, and scapular control.

Calming Breath with Yoga Mudras

A guided calming breathwork practice using Hakini, Gupt, and Maha Mayuri mudras to help regulate the nervous system, improve mental clarity, and ground the body.

Bilateral Eye Movement for Nervous System Regulation

A somatic bilateral eye movement practice that stimulates the vagus nerve, calms the nervous system, and helps release tension in the neck and shoulders.

Alternate Nostril Breath

A traditional alternate nostril breathing (Nadi Shodhana) practice to balance the mind and body and bring a sense of calm focus.

Humming for Nervous System Regulation

Explore the calming power of humming and sound vibration to settle the nervous system, ground yourself, and improve mental clarity.

Body Scan Meditation

A guided body scan meditation to release tension, reconnect with each part of the body, and settle into a state of deep relaxation.

Cynthia - Techniques to Re-Energize

Quick techniques with Cynthia to lift your energy and re-engage when you are feeling depleted or unmotivated.

Cynthia - 1 Minute to Presence

A one-minute guided practice with Cynthia to drop into the present moment when you are feeling scattered or distracted.

Cynthia - Creating Space to Enjoy Life

Cynthia on how to create internal space so joy and presence can enter, even amid daily pressure and busyness.

Cynthia - How to Reset

A simple reset practice with Cynthia to clear stress, recalibrate your nervous system, and re-enter your day with intention.

Cynthia - Getting to Sleep

Cynthia's practice to calm the mind, settle the body, and prepare for restful sleep at the end of a long day.

Breathwork and Yoga with Kim Quan

A calming introduction to breath and movement — follow along with Kim for a grounding session that blends yoga poses with intentional breathing.

Slow Down & Restore: A Yoga Practice

A restorative upper body yoga flow to release tension from sitting, carrying, or poor posture. Open at your own pace and let your body naturally unfold.

Energetic Breathwork

Two powerful breath techniques — an energizing seated practice and a double-inhale exhale method — to shift your nervous system and feel more alive.

Breathwork & Movement Session

A breath-centered movement session with Kim Quan designed to release tension, restore energy, and bring your body back into balance.

Full Breath Awareness: The 3-Part Technique with Kim Quan

Kim Quan guides a complete breath awareness practice using a three-part technique to deepen your connection to your breath, release tension, and restore balance to your nervous system.

Sound Healing Session

A guided sound meditation with Kelsey using singing bowls and healing vibrations to bring the mind and body into a state of deep rest and restoration.

Crown Chakra Sound Bath

A meditation for the crown chakra — the chakra of higher power and enlightenment. Visualize white light and connect to your highest self.

Third Eye Chakra Sound Bath

Open your third eye chakra with this intuition-focused meditation. Clear mental fog and deepen your connection to inner wisdom and clarity.

Throat Chakra Sound Bath

A throat chakra meditation focused on communication, truth, and self-expression. Dissolve blockages and fill yourself with clarity and confidence.

Heart Chakra Sound Bath

A loving-kindness meditation for the heart chakra. Release grief or resentment and let a warm green light fill your chest with compassion and peace.

Solar Plexus Chakra Sound Bath

A sound meditation for the solar plexus chakra — the center of personal power, confidence, and inner fire. Reclaim your strength and sense of self.

Sacral Chakra Sound Bath

Explore the sacral chakra through this creativity and joy-focused meditation. Release emotional pain and guilt, and welcome in passion and flow.

Root Chakra Sound Bath

Ground yourself with this root chakra meditation. Envision a glowing red light at the base of your spine and let the vibrations stabilize and anchor you.

Healing Vibrations: A Sound Bowl Experience

An immersive sound bowl session with Kelsey Gorman — use the healing frequencies of crystal bowls to reset your nervous system and restore inner calm.

Jennifer Suber Smith: Having Someone That Challenges You

Jennifer Suber Smith on the value of having someone who challenges you — why honest challenge and accountability unlock growth that comfort and agreement never can.

Jennifer Suber Smith: Navigating Our Professional Lives

Jennifer Suber Smith shares guidance for navigating the demands and pressures of professional life while staying aligned with what matters most.

Jennifer Suber Smith: Scheduling Silence

Jennifer Suber Smith on the practice of scheduling silence — intentionally carving out quiet time to reset, reflect, and reconnect with yourself.

Jennifer Suber Smith: The Importance of How We Start Our Day

Jennifer Suber Smith on why the way we begin our day matters — simple morning practices that set the tone for focus, energy, and resilience.

Jennifer Suber Smith: Why You Behave the Way That You Behave

Jennifer Suber Smith on the root drivers behind our behavior — understanding the patterns and beliefs that shape how we act and how to change them.

Jennifer Suber Smith: Developing Soft Skills for Leaders

Jennifer Suber Smith on the soft skills that define effective leadership — communication, empathy, and self-awareness that help leaders connect with and elevate their teams.

Jennifer Suber Smith: Remove "Try" From Your Vocabulary

Jennifer Suber Smith on why removing the word "try" from your vocabulary shifts you from tentative to committed — and how that single change changes outcomes.

Jennifer Suber Smith: Raising Successful Children

Jennifer Suber Smith shares her perspective on raising successful children — the values, environment, and parenting choices that help kids build confidence and resilience.

Jennifer Suber Smith: The Importance of Consistency

Jennifer Suber Smith on why consistency is the real driver of progress — showing up regularly matters more than intensity, talent, or timing.

Jennifer Suber Smith: Networking

Jennifer Suber Smith on networking with intention — how to build genuine, value-driven relationships that support both your growth and the people around you.

Alisha Goldstein Pilates 1

A focused Pilates session with Alisha Goldstein to build core strength, improve alignment, and move with intention.

Alisha Goldstein Pilates 2

Continue building strength and stability with Alisha in this follow-along Pilates practice.

Alisha Goldstein Pilates 3

A Pilates session with Alisha focused on controlled movement, breath, and core engagement.

Alisha Goldstein Pilates 4

Progress your Pilates practice with Alisha — a complete session to strengthen and lengthen the body.

Alisha Goldstein - Shoulders and Spine Flow

A Pilates flow with Alisha Goldstein focused on releasing shoulder tension and mobilizing the spine.

Alisha Goldstein - Swan and Swan Dive

Alisha Goldstein guides the Swan and Swan Dive — Pilates extension movements that build back strength, openness, and control.

Alisha Goldstein - Shoulder Mobility and Core

A guided session with Alisha Goldstein pairing shoulder mobility work with core engagement for better posture and stability.

Alisha Goldstein - Shoulders and Posture

A shoulder-focused Pilates practice with Alisha Goldstein to open the chest, align the spine, and improve everyday posture.

Alisha Goldstein - Core

A core-focused Pilates session with Alisha Goldstein to build deep abdominal strength, stability, and control.

Mindfulness: 1 Minute Guided Meditation

A quick one-minute mindfulness reset to center your thoughts and bring calm to a busy day.

Breathwork: Box Breathing

Learn the box breathing technique — inhale, hold, exhale, hold — to calm the nervous system and reduce stress in minutes.

Motivation Reset: Positive Affirmations

A short affirmation practice to shift your mindset, rebuild confidence, and reconnect with your purpose.

Gratitude Pause

A brief gratitude practice to interrupt negative thought patterns and refocus on what's going well in your life.

Mindful Break: 1 Minute Sound Focus

Use sound as an anchor for this quick one-minute mindfulness break — ideal for resetting between meetings.

3 Minute Guided Visualization for Stress Relief & Burnout Recovery

A calming visualization to help you mentally escape stress, recover from burnout, and restore a sense of inner peace.

3 Minute Body Scan Meditation

Scan from head to toe with this grounding body scan meditation to release tension and reconnect with your physical self.

3 Minute Confidence Boost Meditation for Work Meetings

A quick pre-meeting meditation to ground yourself, quiet self-doubt, and step into your next call or presentation with confidence.

2 Minute Brain Fog Reset Meditation

Clear mental clutter and sharpen focus with this two-minute reset designed for those midday slumps and overwhelm moments.

1 Minute Morning Mindset Boost for a Positive Workday

Start your workday with intention using this one-minute morning mindset practice to set a positive, focused tone.

1 Minute Reset: Deep Breathing Exercise

A simple deep breathing exercise you can do anywhere to reset your nervous system and return to calm.

2 Minute Desk Meditation: Grounding in the Present

A grounding desk meditation to pull you out of your head and back into the present moment — no mat required.

Desk Friendly Shoulder Roll & Neck Stretch

Relieve shoulder and neck tension built up from sitting with these simple desk-friendly stretches you can do in under two minutes.

Desk Energizer: Seated Leg Stretches

Wake up your legs and improve circulation with these energizing seated stretches — perfect for long workdays.

2 Minute Neck Release for Tension Relief

Target neck tension with this gentle two-minute release sequence to ease stiffness and restore mobility.

Dylan Winters - Food and Fuel

Dylan Winters of Oval breaks down the food-and-fuel connection - how what you eat shapes energy, metabolism, and performance, and how to think about fueling for metabolic health.

Dylan Winters - Lactate Threshold

Dylan Winters explains lactate threshold - what it measures, why it's a powerful marker of metabolic fitness, and how to use it to train smarter and recover better.

Dylan Winters - Steady State Training for Metabolic Health

Dylan Winters walks through steady-state training and why Zone 2 work is one of the most effective tools for building a resilient, metabolically healthy body.

Dylan Winters - Metabolic Health

Dylan Winters of Oval unpacks the foundations of metabolic health - the daily habits, metrics, and training principles that keep your energy stable and your body resilient.