6-Week System • Starts at 5 min/day
A 6-week daily program that starts with 5 minutes and builds from there. No devices. No guesswork. Just a structured system backed by peer-reviewed research—designed for people who are tired of trying things that don't work.
START THE SYSTEM — $59One-time purchase. Lifetime access. No subscription.
/// Sound Familiar?
You hear about a new technique—breathwork, cold showers, journaling, whatever—and you think this is the one. You try it for three days. Maybe five. It feels good at first. Then life gets busy, you miss a morning, the streak breaks, and it quietly disappears. Like it never happened.
A month later, you're back on TikTok at midnight, saving another post about morning routines you'll never actually do.
Meanwhile, the symptoms are still there. You're exhausted but you can't sleep. You're resting but you never feel rested. Your brain won't stop. Your fuse is short. You know something is wrong but you can't figure out what—because you've tried the things that are supposed to help and they didn't work.
So you start to wonder if maybe this is just who you are now.
Here's what nobody told you: the practices actually work. Breathwork works. Cold exposure works. Exercise, sunlight, gratitude—the research on all of it is solid.
The problem is doing them randomly, with no structure, no progression, and no one telling you what to do on day one vs. day thirty. That's not a routine. That's a guess.
Your nervous system has been stuck in fight-or-flight mode—survival mode. That's why you can't sleep, can't focus, and feel wired but exhausted at the same time. It's not a character flaw. It's your body's stress response running on a loop because nothing has interrupted it with enough consistency to matter.
The practices interrupt that loop. But only if you do them in the right order, at the right pace, consistently enough for the change to stick.
That's what a system does. And that's what this is.
/// Who Built This
Not a neuroscientist. Not a therapist. A person who burned out, couldn't sleep, tried every app and advice thread on the internet—and none of it worked until there was a structure to follow.
The founder of The Gateway Process does every practice in this program daily. Not as a job. As a life. Cold showers, breathwork, journaling, movement—all of it. This system wasn't designed in a lab. It was built by someone who lives it.
But “trust me, it works” isn't good enough. So every practice in this system is backed by peer-reviewed research:
Cyclic sighing outperformed meditation for stress reduction (Stanford, 2023)
Cold exposure reviewed across 104 studies for mood and inflammation
Structured programs complete at 2.5x the rate of self-directed approaches
We'll show you the evidence for everything we ask you to do. And we'll tell you honestly what's proven, what's promising, and what's still emerging.
/// The Process
Day 1 is four things: drink water, 10 minutes off your phone, gratitude, and a walk. That's it. No breathwork yet. No cold showers. Nothing that feels like a stretch. If you can get through a morning without checking Instagram for 10 minutes, you can do Day 1.
Each week, one new practice gets added. Week 2 adds breathwork. Week 3 introduces cold exposure. Week 4 adds the evening block. By Week 6, you're doing the full protocol—and it never felt like a leap because each step was only slightly more than the last.
Most people notice a shift in the first week—better sleep, calmer mornings, a brain that's slightly less on fire. By the end, the protocol isn't something you force yourself to do. It's just how you start your day.
The system tells you exactly what to do, every day. You don't choose from a library. You don't design your own routine. You open it, do what it says, and check it off.
/// Inside the System
Each day is one screen. Here's what to do. Here's how long. Check it off. No modules to watch, no lessons to complete. The system respects your time.
Breathwork sessions, evening wind-down routines, technique walkthroughs—all guided. You press play and follow along. No guessing how to do it right.
Short daily pieces explaining why each practice matters, what's happening in your nervous system, and how to troubleshoot when something feels hard. Not filler. Not fluff.
Week 1 is 10 minutes. By Week 6 you're doing the full protocol. Every addition is gradual. Nothing jumps from zero to 100.
See your consistency build day by day. The streak becomes its own motivation—“I'm on day 14, I'm not breaking this now.”
Want to revisit a breathwork technique or understand cold exposure better? Everything is there when you need it. But you don't need to browse it to follow the system.
Stanford, 2023: Five minutes of cyclic sighing reduced stress more effectively than meditation in a randomized controlled trial. This is the program's anchor practice.
Reviewed across 104 studies: consistent benefits for mood, inflammation, and stress resilience.
Decades of research. Reduces anxiety, improves sleep, regulates cortisol. Even a 10-minute walk makes a measurable difference.
Morning light resets your cortisol rhythm and improves sleep quality. Foundational to circadian health.
Moderate but consistent evidence for mood improvement and stress reduction. Not the strongest practice on its own -- but powerful when stacked with the rest.
Structured approaches complete at 2.5x the rate of "do it yourself." That's not opinion. That's data.
We'll be honest with you: some of this research is stronger than others. We'll always tell you which is which. No overclaiming. No “breakthrough science.” Just what's real.
/// FAQ
$59. ONE TIME.
What you get
No subscription. No hidden fees. No “premium tier” locked behind another paywall. You pay once, you get the system, it's yours forever.
Every practice in the program is free to do. You're not paying for the practices—you're paying for the structure that makes them work.
One-time purchase. Lifetime access. Start today, do Day 1 tomorrow morning.
You've Googled the symptoms. You've saved the posts. You've tried the routines that lasted four days.
Six weeks. Starts at five minutes. Built on research. Tells you exactly what to do.
JUST THE SYSTEM.