Phase 1 — The 3-Day Offline Reset

Rapid physiological recalibration & cognitive clarity

This concentrated 3-day protocol reduces physiological stress, resets the nervous system, and restores the mental bandwidth leaders need.
It is the essential foundation — you cannot build resilience on top of chronic overload.

Phase 2 — The Pausa Circle

Long-term structure, accountability & leadership support

After completing the Reset, participants join a 12-month cohort of founders and executives designed to help them maintain clarity and healthy habits over time.

To sustain daily energy and performance, Phase 2 integrates the Five Pillars of Healthy Leadership: These pillars translate the short-term reset into long-term effectiveness.

Each phase serves a distinct purpose, and together they create measurable, sustainable improvements in focus, energy, and resilience.

Core Experience

A 3-day digital detox (no phones) in nature is not a luxury; it's a profound physiological intervention. It down-regulates the sympathetic (fight-or-flight) nervous system, increases Heart Rate Variability (HRV)- the biomarker for stress resilience - and restores the brain's capacity for deep, strategic thinking.

A few facts about benefits of nature and digital detox:

• Spending 3 days in nature can improve your cognitive function by 50% [Source].

• 72 hours in a cabin in nature can reduce stress levels by 70% [Source].

Phase I: Pausa Reset

• Intimate by design: "We host a maximum of 6 leaders at a time. This isn't a crowded conference. It's a private, focused environment for deep work."

The Pausa Location:

1.5h from Lisbon, six private cabins immersed in nature

• Designed for rest: "Each cabin is free of digital distractions. No TVs, no Wi-Fi. Just a comfortable bed, a journal, and the sound of nature."

• Space to connect: "Our communal space is where we gather for workshops, share meals, and engage in guided conversations."

Phase II: The Pausa Circle

After the Reset, participants enter a year-long cohort of founders and executives.
The Pausa Circle provides:

• Structure

• Accountability

• Monthly offline meetings

• Quarterly resets

• Support from peers facing similar demands

This is where short-term gains become long-term habits.

Five Pillars of Healthy Lifestyle

For the Reset to translate into lasting effectiveness, leaders need a system that supports daily energy and focus.

Our integration framework is built around five core pillars of health and mental performance: Sleep & Recovery, Physical Exercises, Nutrition, Mindfulness, and Community.

These pillars form the foundation for sustainable clarity, performance and well-being — not just during the retreat, but throughout the year.

Sleep & Recovery

The biological necessity

Focus on sleep hygiene and evidence-based recovery rituals (e.g., proper rest/renewal balance).

(Ref: Arianna Huffington's Thrive framework, WPA action plan on healthy lifestyles.)

Physical Exercises

Movement for mental strength

Structured activity to manage stress hormones, boost mood, and enhance physical capacity for endurance.

Nutrition

Fuel for the brain

Simple, powerful nutritional recalibration to optimize metabolic efficiency and cognitive function, not restrictive dieting.

(Ref: WPA promotion of good nutrition, psychoneuroimmunology.)

Mindfulness

Clarity of thought

Techniques (like breathwork) to achieve emotional regulation and sharpen focus. Our goal is to make presence the default state.

(Ref: Proven 35% stress reduction from breathwork, Sheryl Sandberg's resilience framework.)

Community

Building the safety net

Time dedicated to re-connecting authentically, building vulnerability as a leadership strength, and reducing the isolation common to top roles.

(Ref: Brené Brown on vulnerability, the need for community support.)

Science is our foundation

We build the Pausa Method on the latest research in mental health & emotional wellbeing, brain science & nervous system, women's health, nutrition & psychiatry, trauma & recovery, longevity & performance. We rigorously apply the experts' published studies and evidence-based frameworks - all of which you can explore on our Resources page.

Ready to reserve your spot?

Protect your clarity. Strengthen your leadership.
Start with 3 days in nature: fully guided, fully offline.

CONTACTS

hellol@pausa.pt
+31 6 1405 1868

• After booking, you will receive a confirmation email and a short pre-arrival form.

• Your phone will stay in a secure box during the reset.