My name is John Quirk, founder of SoCal Wellness Retreats I spent years burning myself out as a TV producer in New York City — surviving on adrenaline, deadlines, caffeine, and the illusion that “more” was the only path to success. I tried more of a lot of things. On the outside, it looked like I was thriving and living my dream. On the inside, I was shutting down and my soul was screaming to get out.

One day, my body simply said “no more.” I broke down, entered a deep depression and found it hard to even go out to get groceries.

My stress wasn’t just mental. It was biological. My nervous system was stuck in emergency mode. The job and career I had slaved to build fell apart and I fell apart. I lost my job, my identify and my purpose.

I discovered yoga, meditation, and breathwork after my mom told me I needed to calm down, not trying to save myself, not seeking a new career. But the deeper I went, the more I realized:

These weren’t “wellness practices.”
They were rewiring tools. I was becoming someone new.

What followed was a decade of:

• leading thousands through classes, workshops, and retreats

• traveling the world learning from top spiritual teachers

• completing five Joe Dispenza retreats

• doing plant medicine in the jungles of Central America

• studying neuroscience, somatics, and cognitive behavioral therapy

• integrating the science and the spiritual into one grounded methodology

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THE ANTI-BURNOUT BLUEPRINT™ METHOD

A 4-Part Methodology for Lasting Change

This program follows a simple, powerful arc: Foundation → Practices → Integration → Closing. Each phase has a specific purpose — and we move through them together at a pace that fits your nervous system, not someone else’s timeline.

1. Foundation – Clarify Your “Why” & Future Vision

We start by zooming out.

• Future vision: Get crystal clear on the life you’re building — emotionally, physically, relationally, and professionally — so your work in this program has a real destination.

• Measurable goals: We translate that vision into concrete, trackable goals for the next 3–6 months.

• Nervous system education: I’ll teach you the neuroscience and nervous system basics behind your patterns: why you shut down, overreact, overwork, numb out, or feel stuck.

• Rewriting default settings: Instead of trying to “force” new habits, we’ll change the operating system underneath them.

Result: You know where you’re going and why — and you understand what’s actually been running the show.

2. Practices – Your Core Daily Rituals

This is where change moves from theory into your calendar.

Bookend Routines: Morning & Evening

We design simple, sustainable routines that support your nervous system, not overwhelm it.

• Morning: practices for clarity, energy, and intention

• Evening: downshifting from “go mode” into real rest and recovery

No 2-hour routines. No perfectionism. Just real life, done better.

Breathwork Protocols

You’ll receive custom breathwork protocols for:

• Up-regulation: When you need energy, focus, activation

• Down-regulation: When you feel anxious, overwhelmed, or wired

• Homeostasis: For daily nervous system balance and resilience

These become tools you can use anytime, anywhere.

Mindset: Rewriting Self-Limiting Beliefs

We’ll identify and rewire common scripts like:

• “I’m too much / not enough.”

• “If I slow down, everything will fall apart.”

• “I don’t deserve to feel this good.”

Using coaching, reflection, and somatic awareness, we’ll create new beliefs that your nervous system can actually accept.

Result: You’re not just “trying to be positive” — you’re living with practices that actually change how you feel and respond each day.

3. Integration – Bringing It Into Your Real Life

This is where we make it stick.

High-Touch Coaching Support

You’re not doing this alone. You’ll receive:

• 1:1 coaching sessions 2x a week for accountability, clarity, and course-correcting

• Mentorship and wisdom-sharing from someone who’s walked this path and helped thousands

• Cheerleading when you’re doing great and troubleshooting when life gets messy

• Space for counseling-style processing of emotional blocks when they arise

Practical Application

We apply the work to what really matters:

• Your relationships and communication

• Your work, leadership, and creative output

• Your boundaries, energy, and time

• Your health, sleep, and stress levels

We’ll adjust practices, beliefs, and routines in real time as your life evolves. This is NOT a one-sized-fits-all coaching experience.

Result: You feel your growth not just in your journal, but in your relationships, decisions, and day-to-day experience.

4. Closing – Celebrate, Integrate, and Look Ahead

In our final phase, we zoom out again.

• Celebrate your wins — nervous system shifts, habit changes, relational upgrades.

• Reflect on who you were when you started vs. who you are now.

• Revisit your original vision and goals and measure your progress honestly.

• Design your next steps: whether that’s continuing together, shifting into maintenance, or moving forward on your own with a clear plan.

Result: You complete the program with confidence, clarity, and a roadmap for what’s next.

PROGRAM OPTIONS & INVESTMENT

Choose Your Level of Depth & Support

Both options include the full 4-part methodology, personalized support, and a nervous system–first approach. The difference is depth, integration time, and support.

3-Month Intensive – $6,000

Perfect if you’re ready to move now and want an intensive container to jumpstart major change.

Includes:

• 3 months of 1:1 coaching 2x a week

• Weekly coaching sessions with custom homework and materials

• Custom morning + evening routines

• Personalized breathwork protocols

• Mindset and belief rewiring work

• Ongoing accountability and check-ins

• Access to tools, resources, and practices between sessions

Ideal for: high performers and busy professionals who want a powerful reset and rapid traction.

6-Month Deep Integration – $10,000

For those ready to completely reorient how they live, lead, and relate — with more spacious support.

Includes everything in the 3-month intensive, plus:

• Extended support over 6 months for deeper integration

• More time to cycle through real-life challenges and apply the tools

• Space for bigger shifts in relationships, career, and identity

• A slower, more nervous-system-safe pace of change

Ideal for: people in transition (career, relationship, life phase), or anyone wanting enough time for their new way of being to truly stick.

WHAT MAKES THIS DIFFERENT?

• Nervous-system-first, not hustle-first. We’re not forcing change — we’re working with your biology. Your health, your entire health, starts with your nervous system.

• Rooted in neuroscience and real life. You’ll understand why you feel the way you feel and what to do about it.

• Depth over volume. This is not a group program or course. It’s you and me, fully focused on your life.

• Integration-focused. The goal isn’t to be “good at coaching calls.” It’s to feel different in your actual life.

FAQ

“Do I need to know anything about breathwork or nervous system science?”
No. I’ll teach you everything you need, step by step. Your curiosity is enough.

“Is this therapy?”
This is a coaching and mentorship container that may feel therapeutic, but it is not a replacement for clinical mental health treatment. We can absolutely work alongside your therapist if you have one.

“How do I know if I should do 3 vs 6 months?”
If you want a powerful reset and clear plan, 3 months is great. If you’re navigating big life transitions or want deep identity-level change, 6 months gives us more room to work slowly and sustainably.