For the woman whose faith is real, her drive is real, and her exhaustion is real —and who is ready for all three to finally make sense together.
You have been doing the most with the least for a very long time. That ends here.
Instant digital download · Yours to keep forever
DOES THIS SOUND FAMILIAR
Raise your hand if this is you…
You wake up tired. Not the kind of tired that sleep fixes — the kind that lives in your chest before you even open your eyes.
You get through the day because you have to. Because people are counting on you. Because stopping feels irresponsible, indulgent, like something other women can afford that you cannot.
But something is wrong and you know it. You have known it for a while.
Maybe it looks like this:
→ You are more irritable than you used to be — and then guilty about the irritability
→ You cannot seem to get a full breath, like there is always a low-grade tension sitting on your chest
→ You scroll when you want to rest because actual rest feels impossible to access
→ You hold it together all day and have nothing left at night
→ You feel disconnected from your body, your faith, your people — like you are watching your own life through glass
→ You know all the right things to do. You still cannot seem to make yourself do them.
This is not a discipline problem. This is not a faith problem. This is not a you problem.
This is a nervous system that has been running in survival mode for too long. And the way back is not another productivity system or another thing to add to your list. It is something simpler, slower, and more powerful than any of that.
Introducing
Adult Guide · Tween + Teen Edition · Breath As Prayer Card Deck
The 5-Day Nervous System Reset
A complete PDF guide grounded in somatic science and scripture that gives you five days of simple, powerful practices. Five minutes a day. No special equipment. No prior experience. No performance required.
What’s inside the guide
Breath As Prayer
Your anchor practice — introduced before Day 1 so you can use it every single day from the start.
Where Are You Now?
A self-assessment before Day 1 begins. Answer it again after Day 5 and see what changed.
The Science
The neuroscience behind what you are experiencing — written in plain language, not clinical jargon. Because understanding changes everything.
30-day practice calendar
One small practice per day for the month after the guide ends. The work does not stop on Day 5.
The Four Movements map
See the full transformation arc based around 4 pillars — AT HOME, RESILIENT, FREE, STRONG — so you can see where you are and where this leads.
Body-based Practices
Extended exhale. Body scan. Grounding. Receiving. Breath As Prayer. Each one five minutes or less.
What I Built — closing reflection
A structured page to mark what shifted. Because marking matters.
Breath As Prayer Card Deck- bonus
All five daily pairings plus your anchor card. Print them. Save them. Return to them forever.
The Tween + Teen Edition
For her.
And for them.
You can do this guide entirely on your own. It is complete as a solo experience.
But if you have tweens or teenagers in your home — this bundle was built for you to do it together.
The Tween + Teen Edition follows the same five-day arc as the adult guide, with practices and reflection prompts written specifically for younger nervous systems. The same science. The same scripture. Language they will actually receive.
Each day includes a Mom + Kid Together question — one prompt to share, not perform. Just a door that opens if you want to walk through it.
You do not have to do your healing alone. And neither do they.
EACH DAY INCLUDES
Age-specific reflection prompts
Separate versions for tweens and teens — both honest, neither condescending.
Breath As Prayer — their version
The full practice introduced in language they will receive, with daily pairings that build across the five days.
The same body-based practices
Body scan. Grounding. Safety library. Breath As Prayer. Tools they will actually use.
Mom + Kid Together question
One prompt per day for both of you. No agenda. Just presence.
Your Notes — journal space
Writing lines on every reflection page so the work has somewhere to land.
This is for you if…
— You are exhausted in a way that does not have a simple explanation
— You have tried to slow down and cannot figure out how to actually do it
— You know your faith is real but something about how you are living does not match it
— You feel disconnected from your body and are not sure how you got here
— You want something practical — not more information, but an actual practice
— You are a woman who is done performing okayness and ready to do something real
Not a fit if…
— You are looking for a quick fix and are not willing to give five minutes a day
— You are not open to the integration of faith and somatic practice
At the end of this reset you will have…
A PRACTICE THAT IS YOURS
Something your body already knows how to return to.
Not something you have to remember to do. A practice that lives in your body — available any time, anywhere, in five minutes or less.
LANGUAGE FOR YOUR INNER LIFE
A new understanding of why you feel the way you feel.
Not a diagnosis. Not a label. Just the beginning of a vocabulary for your own inner experience — one that finally makes sense of what your body has been trying to tell you.
FIVE MINUTES THAT BELONG TO YOU
Not productive minutes. Not minutes you earned. Just yours.
Five minutes a day of coming back to yourself — and the proof that you can do it. That proof matters more than you know.
THE FOUNDATION
Not the whole house — the ground everything else gets built on.
This guide does not promise a complete transformation in five days. It promises something more honest and more durable than that — a place to stand.
HI. I’M AMIEE
I know what it is like to run on empty.
Not dramatically — the quiet, structural kind that builds up when you have been giving everything to everyone and never learned how to tend to yourself the way you tend to others. I am a wife and a mom and I spent sixteen years in pastoral ministry doing exactly that. I was exhausted in a way I could not name — running on competence and commitment because I did not know how to stop.
What changed everything was learning to come back to my body. Not as a spiritual bypass or a wellness trend, but as the actual theological and somatic truth that the breath God gave me is still the pathway back to Him — and to myself.
I have sixteen years in pastoral church leadership. I am a certified strength and functional health coach. I have studied trauma, nervous system science, and somatic practice through the lens of people like Britt Piper and Peter Levine. And I built Come Alive Co. because I wanted a space where women could receive all of it at once — the science, the scripture, the body, the breath — without having to choose between them.
This guide is the beginning of that work. I built it to give you more than you paid for.
You are already home. You just have to keep coming back.
— Amiee Knebel, Integrative Wholeness Coach
You might be thinking…
I don't have time for a five-day program.
Each day takes five minutes. That is it. You do not need a clear schedule, a quiet morning, or a perfect week. You need five minutes and the willingness to begin. Most women do it before coffee. Some do it in their car. One day you will do it in a bathroom stall before a hard meeting. All of it counts.
I've tried things like this before and they didn't stick.
The reason practices do not stick is usually that they require more than you can give on a hard day. This one does not. Breath As Prayer is four counts in and four counts out. You can do it in thirty seconds. The practices in this guide are designed specifically for the woman who has been let down by programs that demanded too much.
My kids are older — is the Tween + Teen Edition still relevant?
Yes. The edition is written for ages roughly 10 through 17, with separate reflection prompts for tweens and teens. But honestly — nervous system dysregulation does not have an age ceiling. If your teenager has anxiety, stress, or a body that is running on high alert, this is for them.
Do my kids have to do this with me?
Not at all. You can do the adult guide entirely on your own — it is complete as a solo experience. The Tween + Teen Edition is there if and when you want to share it. There is no pressure to make it a family program if that is not where you are.
I'm not sure the faith element is right for me.
This guide is written from a Christian faith foundation but the somatic practices work regardless of where you are spiritually. The body scan, the grounding practices, the extended exhale — these are neuroscience, not theology. If the scripture resonates, let it. If you are in a complicated place with faith, the practices will still serve you.
Is this really worth $27?
The value is much more than the price tag. Three complete guides — the adult reset, the Tween + Teen Edition, and the Breath As Prayer Card Deck. You are worth more than you charge yourself.
What if five days could change
the way you live in your body?
Not because five days fixes everything. Because five days gives you a practice that is yours forever. A way back to yourself — and to your kids — when everything gets loud.
ADULT GUIDE · TWEEN + TEEN EDITION · BREATH AS PRAYER CARD DECK
Instant access. Yours to keep forever.
You are already home.
You just have to keep coming back.
— Amiee
When you're ready for more.
The 5-Day Reset is the beginning of a much larger journey. Come Alive Co. is a month-to-month membership — no contracts, cancel any time — built around a year-long transformation arc. Four movements. Twelve months. Designed to take you all the way through.
Every week inside Come Alive Co. you receive:
Meditation Monday—A weekly Lectio Divina practice led by Amiee — scripture, breath, body, presence.
Wellness Wednesday—Somatic science and whole-person health in plain language — with a reflection prompt.
Freedom Friday— A devotional teaching that brings the Word and the body together.
Strength Training— Progressive training delivered through Everfit — from stewardship, not shame.
Community— A forum where honesty is met with care. Your body is believed here.
Rooted — $67/month
Strength training, weekly content, Meditation Monday, Wellness Wednesday, Freedom Friday, community forum access.
Rising — $297/month
Everything in Rooted plus direct messaging access to Amiee, customized workout program, one 50 minute private coaching session per month, and weekly check-ins with video feedback.