Every course here is twenty-one days: three weeks of one short sitting a day. That length isn't arbitrary. Breath-regulation studies that show lasting change in stress reactivity and sleep almost all run for weeks of daily practice, not for one long session — and the effect grows with adherence more than with duration.

The first week is about showing up. The technique is simple and the sitting is short on purpose, so the only thing you have to get right is doing it. The second week lengthens a little and adds a second technique. The third adds a minute of stillness at the end — the part most people skip, and the part where the practice actually settles.

Patience is the other half. Calm Score and the fortnightly check-in will move, but slowly and not in a straight line. A rough day in week two is not a regression; it's Tuesday. What matters is the shape across the whole three weeks, which is why Delve looks at trends and not at any single session.