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Drip Course10 Weeks

HRV Mastery Programme

Rebuild your body's recovery system from the ground up. 10 weeks of evidence-graded protocols for HRV, sleep, stress, movement, and resilience.

$197

10/10 lessons available

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Interactive Workbook

Action prompts and key learnings

Complete your lesson reflections and measurable actions right here — saved automatically, with your progress tracked. Download a PDF copy any time.

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Completion Certificate

Certificate for this course

Download a SEVYN University certificate to mark course completion. It is educational recognition, not a clinical credential.

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Included With This Course

A free 15-minute consult with a SEVYN coach

Every course comes with a free one-on-one call with Sam or Adam. Bring a question or a sticking point, choose your coach — or let us match you — and leave with a clear next step.

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10 Lessons

W1

Your Baseline — What HRV Is and How to Read It

Available now

Before you change anything, learn to read the one instrument that tells the truth. What HRV actually measures (the sympathetic accelerator and the parasympathetic brake), how to build a clean seven-day baseline, and the single rule that makes HRV useful rather than harmful: it is your own morning trend, never a number to compare or beat.

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W2

Sleep — The Overnight Repair Shift

Available now

The biggest single lever on your HRV is the night. Why sleep governs recovery (deep and REM architecture, the overnight parasympathetic brake), the conditions that invite it — a fixed wake time, morning light, a caffeine curfew, less late alcohol, a cool dark room — and the honest warning that chasing a perfect sleep score (orthosomnia) makes sleep worse.

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W3

The Stress Response & the Bear That Never Leaves

Available now

Acute stress builds you; chronic, unresolved stress corrodes you across the whole body. The reframe that the goal is restoring the switch — not eliminating stress — what HRV actually reads, the strongest levers to return to rest, and knowing when it's more than stress.

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W4

Breathwork — The Manual Override on the Brake

Available now

The one autonomic function you can control directly, and the fastest way to engage the parasympathetic brake. Why the exhale is the lever, the physiological sigh as an instant rescue, a daily slow-breathing practice — and how to do it safely.

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W5

Movement — The Lever That Cuts Both Ways

Available now

Exercise metabolises stress and builds resilience — until it quietly becomes the stress. How movement restores the switch, how overtraining and under-recovery suppress HRV, and using your own trend to set the dose without chasing the number.

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W6

Circadian Rhythm — Setting the Master Clock

Available now

The single signal that times your sleep, hormones and recovery — and how to set it for free. Morning bright light and dim evenings, consistency and social jet lag, the secondary cues of meal and temperature timing, and why gadgets are optional add-ons to daylight, not a substitute.

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W7

Nutrition & Alcohol — Fuelling the System, and the Recreational Tax

Available now

Steady fuel steadies the nervous system — and alcohol is the compound your HRV exposes every time. Blood-sugar stability, an early caffeine curfew, hydration, and the honest alcohol cost curve: a recreational compound with a real price, neither health food nor moral failing.

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W8

Recovery Tools — Heat, Cold, Nature & Stillness

Available now

The toolbox for the return-to-rest, graded honestly so you know what earns its place and what is theatre. Heat as the best-evidenced tool, nature and deliberate stillness for free, and cold reframed as an acute stressor whose real gifts are mood and resilience — not the parasympathetic lever it is sold as.

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W9

Mind, Meditation & Connection — The Deepest Levers

Available now

The levers that change not just the stress response but your relationship to stress itself. Meditation as a top-down brake, social connection as the most underrated intervention in the whole programme, the real work of appraisal — and the boundary of knowing when it's more than stress.

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W10

Integration — Flying the Whole Aircraft

Available now

Turning ten weeks of levers into one sustainable practice you can carry for life. Read the whole dashboard rather than one dial, build a personal protocol (consistency over perfection), and keep the two anchors: HRV is your own trend, and no tool replaces professional care.

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This site is not a medical website nor does it prescribe or recommend any prescription medication. SEVYN is strictly an educational platform.

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