Sleep & overthinking
From racing thoughts to a softer pace — small steps, no performance.
- 1.Breathe a moment (above)
- 2.Connected breath in the timer
- 3.Yin for the evening
- 4.Nervous system ebook
Breath & yin yoga · Online · Nomadic retreat
Out of always-on mode — back to calm with breath & yin yoga
For anyone stuck in stress, overthinking or burnout — looking for guidance that works through the body, not talk alone.
Tessa & Johannes guide you online 1:1 with connected breathing and yin yoga — or deeper, in our nomadic retreat (co-travel) wherever we are now.
Book your free introduction
30 min · video · no pressure · 1:1 from €60 · co-travel by arrangement · wellness and coaching
What is Spiriators, in short?
At Spiriators, Tessa and Johannes guide you with breath and yin yoga — mainly online 1:1, optionally co-travel or a nomadic retreat on location. For anyone stuck in always-on mode who prefers working through the body, not talk alone.
Prefer the framework first? How we work (our method).
Table of contents
At Spiriators
Spiriators — that's us, Tessa Frunt & Johannes Huijbregts: online 1:1 yin and breathwork coaching (€60/60 min), platform €79, and nomadic co-travel (max ~6, by arrangement). Wellness and coaching — alongside care, not instead of it; for acute issues we refer on. Start with a free 30-minute intro.
Book an intro call →Welcome · at your pace
How are you feeling right now?
No right or wrong. No test. Pick what feels closest — or skip. We’ll offer a gentle start, not pressure to buy anything.
Your choice stays on this device for this visit (until you close the tab) — stored locally only.
Land for a moment · optional
60 seconds of connected breathing
Inhale and exhale flow into each other — no pause, no forcing. The same way we work in sessions. You may stop anytime.
Connected breathing — inhale and exhale flow together
A gentle start
Pick an entry that fits you
No new site — just existing pages, tools and services, in a calm order. You can also keep scrolling.
On the road or digitally drained
Jet lag, screens and always-on — a gentle reset for travellers and digital lives.
Go deeper together
When practicing alone isn’t enough — guidance through breath and body, at your pace.
On your own, at your pace
Free tools, trial and courses — without jumping into a program right away.
Prefer personal contact right away? Book a free intro →
Does this sound familiar?
Many people who come to us experience stress, overthinking or stuck emotions — and long for rest, space and reconnection. Sometimes it feels like early or simmering burnout: you still function, but your body has long asked for ‘off’. Do you recognise one or more of these signals:
- What is always-on mode?
- Always-on mode is a chronic state of alertness: short of breath, overthinking, poor sleep — as if your nervous system lost the ‘off’ switch. Not laziness or weakness, but a body stuck too long in fight-or-flight. Through breathwork, yin yoga and coaching we help that system learn to switch again — at your pace, without quick-fix promises.
- Your breath sits high and short, especially under pressure
- Your body feels stiff or stuck — shoulders, hips or lower back
- At night your mind keeps racing and sleep is hard to find
- You feel disconnected from yourself and your body
- You long for silence, space and a real pause
You're not alone. And it can be different.
Yes, I recognize this — schedule a free first call →What happens after you book?
No surprises. Here’s what the intro call looks like — from click to conversation.
- 01
You book 30 min
Pick a time via the form. Video call, no obligation.
- 02
We listen & explore
You share what’s going on. We see if breath, yin or co-travel fits.
- 03
Only then you choose
No pressure, no package push. Clarity — and room to say no.
Start today
You don't need to map the whole site first. Breathe first, then build a rhythm, and only then take a real step with us.
- 01
Today: 5–10 minutes of breathing
Open the free breathing timer — box breathing or 4-7-8. No account; feel right away what rhythm does to your nervous system.
- 02
This week: build a rhythm
Download the free Nervous System Reset ebook (polyvagal + 7 exercises), or start the 30-day challenge for a daily rhythm in your inbox.
- 03
When you want to go deeper: intro call
Book a free intro call (30 min, no pressure) — or first explore breathwork coaching or yin yoga. No pressure.
FreeFree E-book · 66 pages · 8 videos€29,95€0
Reset your nervous system through your vagus nerve
A practical handbook on polyvagal theory, breathwork and 7 concrete exercises. Based on the work of Stephen Porges, Peter Levine and years of hands-on experience.
- 66 pages of polyvagal theory & breathwork
- 7 practical exercises for your vagus nerve
- 30-day reset routine — day by day
- 8 YouTube videos (intro + 7 exercises)
Download the e-book No spam · unsubscribe in one click
How we guide you
Three pillars, one path back to yourself — breath, body and space.
01
Breath — your nervous system calms
With conscious breathing you move out of your head and back into your body. Connected breathing activates the vagus nerve — often the fastest path to a calmer nervous system. In one session you may notice deeper breath, softer shoulders, a quieter mind. That supports stress, overthinking and burnout recovery through breathwork — not talk-first, but feeling. At home you can start with breathing exercises for stress; deeper work happens 1:1 online or while co-traveling, with safe guidance when emotions surface. Breathwork coaching · free timer
02
Body — yin yoga releases held tension
Long, still yin postures open your connective tissue and give held tension space to move. Where breath meets the nervous system, yin meets the body deeper — hips, shoulders, lower back, places where stress settles. Yin yoga for beginners is welcome: you do not need to be flexible — props and softness do the work. No performance on the mat, just feeling what is stuck. Tessa guides private 1:1 or via the Chakra Journey at your own pace, so recovery becomes a rhythm rather than another to-do. Yin yoga · yoga overview · Chakra Journey
03
Space — online at home, or nomadic travel
Guidance from your living room, or a real pause with us in special places. Online you keep your rhythm; a nomadic retreat (what we call co-travel) creates distance from always-on mode — ongoing, wherever we are now, small group. Breath and yoga stay the red thread: at home, on the road, or together in our daily rhythm. No pressure to go big right away — feel first, then choose. Want to compare forms? Read about retreats or book an intro call.
In practice you choose where your energy is: first practice alone with timer or ebook, then go deeper 1:1, or see whether co-travel fits. Breath opens; yin gives the body time; space (online or on location) makes it sustainable. The homepage stays a hub — depth lives on the pillars; here you see how they connect.
Looking for concrete tools? Start with breathing exercises for stress, yin yoga for beginners or breathwork coaching for burnout. Prefer the framework first? Our method explains breath, presence and psychology.
- What is connected breathing?
- Connected breathing is a continuous breath without pause between inhale and exhale. Active inhale through the belly, passive exhale through relaxation. It activates the vagus nerve and opens access to emotional layers conscious thinking cannot reach — the core of our breathwork coaching.
What we do
Two coaches, one shared mission: helping you come home to yourself.
Johannes — Online breathwork coaching
Navy background, breath coach since 2021. Johannes guides 1:1 with connected breathing and rebirthing — online, €60/60 min. Grounded, wellness and coaching. Fits stress and overthinking when talk alone no longer lands and you want a body-based way in.
From €60
Explore breathwork coaching →Tessa — Yin yoga & breath
BSc movement technology and rehab experience. Online yin 1:1 (€60), often with coaching — poses adapted, not a class subscription. Optional platform courses (€79). Fits when your body feels stiff or overstimulated and you want a slower rhythm.
From €60
Explore yin yoga →Together — Co-travel & space
Tessa and Johannes travel nomadically — co-travel (max ~6 guests) wherever we are now. Not a resort: yin, breath and daily rhythm. Price always by arrangement (packages as indication). Or stay home with online 1:1 — your pace.
By arrangement · packages
Discover our nomadic retreat →Under the services sits our method: breath as daily practice, presence as compass and psychology as insight — with yin yoga as supporting space where that work can land. Not a one-off program, but a way of guiding you see online and during a nomadic retreat. Read how our method works →
Read our full story →Breathing exercises & breathwork · Yoga for beginners & beyond · Retreat meaning & forms · Nomadic retreat
Working from the road? → Breathwork for traveling professionals
What Our Clients Say
Marije Hulstijn
1-on-1 Coaching • Google review
"Tessa came onto my path at exactly the right moment and we've now been in contact for almost a year through 1-on-1 coaching sessions. She always manages to give me new..."
Yashodra
Yin Yoga • Google review
"Really lovely yoga classes where Tessa gives clear and calm instructions from a beautiful place, turning the whole thing into an inspiring experience. Highly recommended."
Tonnie Huijbregts
30-Day Challenge • Google review
"I'm very happy with Spiriators — the 30-day yin yoga at home course suits me really well."
Sanne Peters
1-on-1 Coaching • Google review
"For a while I had 1-on-1 coaching with Tessa. What I really appreciated is that she always lets you think for yourself about the answers and is never judgmental or..."
Sjors van Dongen
1-on-1 Coaching • Google review
"Tessa truly has a unique coaching style. She knows how to bring you back to the here and now with great attention, and let you feel through what is going on inside you...."
Claire van Nunen
Yin Yoga • Google review
"Unfolding. That word covers what Tessa's lessons mean to me. For years I've followed her online, and in all that time I've slowly untangled things that had settled deep..."
Tonnie H
30-Day Challenge • Google review
"I really enjoyed these short exercises and definitely recommend them. They give you a positive, joyful and free feeling."
Kayleigh Huijbregts
Coaching & Breath • Google review
"Lovely, kind people. They listen well and are honest even when it's not what you want to hear."
Go deeper
Discover our challenge, most-read articles and personal journeys.
30-Day Challenge
Breath, yoga and consciousness work in 30 days. Every day a short exercise in your inbox — for more calm and space.
Start the challenge →Popular articles
Chakra Journey
Online platform course through your 7 chakras — €79, at your own pace. From root to crown.
Discover the Chakra Journey →"I really enjoyed these short exercises and definitely recommend them. They give you a positive, joyful and free feeling."
Tonnie H.
30-Day Challenge
"In essence, we are our own healers"
We guide you back to your own strength. Breath as compass — it shows the way when you're lost. Yoga as anchor — it holds you when everything moves. Silence as home base — where you can always return.
Frequently Asked Questions
Guided by
The people behind Spiriators
Johannes Huijbregts
Navy · Transformation coach 2016 · Breath coach 2021 · 1:1 €60
Johannes Huijbregts: navy officer → transformation coach → breath coach connected breathing. Online 1:1 breathwork €60 — alongside care, not instead of it. Trained with Tom van Heijstee.
Tessa Frunt
BSc Movement Technology · MRC Doorn · New Nature Yoga · Adem en Stem · YinYoga.com
Tessa Frunt: BSc Movement Technology, rehab (MRC Doorn), Yin/Hatha/Vinyasa (New Nature Yoga), breath coach. Online yin 1:1 (€60), often + coaching. Listed in the YinYoga.com directory.
Sources & scientific authority
Meta-analysis on breathwork, stress and wellbeing: Fincham et al. (2023) — Scientific Reports (Nature).
Slow breathing and autonomic nervous system: Zaccaro et al. (2018) — Frontiers in Human Neuroscience.
Cyclic sighing for mood and arousal: Balban et al. (2023) — Cell Reports Medicine.
Yoga and yin-style practices for stress, sleep and anxiety: Cramer et al. (2018) — Depression and Anxiety.
Fascial connective tissue and long-held static stretch (Yin Yoga foundation): Schleip & Müller (2013) — Journal of Bodywork and Movement Therapies.
Mindfulness-based interventions — meta-analysis: Khoury et al. (2015) — Journal of Psychosomatic Research.
We only reference sources we have personally studied and that are relevant to the practice we teach.
Ready for rest, space and connection?
One free 30-minute call — no obligations. 1:1 from €60 · co-travel by arrangement · wellness and coaching.
Book a free introduction