You'll get 2 audio files to download. The first one is 25 minutes and will tell you all about the Big Voice Bathroom. There are a few warm up exercises to get you in the zone. The second one is your 10 days of bite-size exercises. Simply press play and listen for 5 minutes a day for 10 days. You can listen to them on any electronic device (phone, tablet etc.) Each exercise builds on the last and will activate your vagus nerve. This calms your nervous system. It's great for sensitive kids who pick up all the energy in the room. It also teaches them to protect their energy and take care of it, especially around energy stealers and drains.