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Your Daily Breathwork Plan
Take a Deep Breath - Guided Programme

Your Day,
Your Breathwork

Tap any moment in your day to see what to do and how to do it. Everything here is gentle. There is no pressure to do it all.

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8:00 AM - 9:00 AM
Dog Walk
Nasal breathing throughout, then breathe light once settled
This is where the day begins. The walk itself is the practice. Nasal breathing throughout, then introduce the breathe-light exercise once you have settled into a rhythm.
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Nasal Breathing Throughout
From the moment you leave the house to the moment you return
  • 1Mouth closed from the front door. Nose does all the work, in and out, for the full hour.
  • 2If the nose feels tight at first, that is normal. Slow the pace slightly. It usually opens within two or three minutes.
  • 3Focus on the exhale being quiet and complete before the next inhale comes in. A full, unhurried out-breath creates the space for a calmer in-breath.
  • 4The pace should be whatever allows comfortable nasal breathing. If you have to open your mouth, slow down. There is no right speed, only the right breathing.
Why this mattersAn hour of nasal-only walking is a genuine CO2 training session and a genuine nervous system reset. The dog walk you are already doing is already doing more than you realise.
Once you have warmed up - around 10 to 15 minutes in - introduce the breathe-light exercise. Continue nasal breathing throughout, just soften and reduce the breath volume.
FbT01
Dog Walk - Breathe Light
Feather Breathing
Breathe so lightly you would not move a feather.
Feather Breathing
 Last 30 to 40 min of walk
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12:00 PM - 12:30 PM
Sitting in the Garden
Do Nothing, Coherence, or 4-6 - rotate or pick what feels right
Thirty minutes of genuine rest. No agenda, no performance. Pick whatever feels right today. If the mind is busy, start with Do Nothing. If you want something to anchor to, use the Coherence track. If you want a little more structure, try 4-6.
Do
Garden - Sit and Settle
Do Nothing Exercise
The instruction is to do nothing. Follow the audio and let the body lead.
Do Nothing Exercise
 20 to 30 min
or
CoS01
Garden - Follow the Track
Coherence Breathing
Five seconds in, five seconds out. Follow the rhythm.
Coherence Breathing
 Up to 20 min
or
46S08
Garden - Extended Exhale
4-6 Breathing
Four counts in, six counts out. The longer exhale signals safety.
4-6 Breathing
 10 to 15 min
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6:00 PM - 7:00 PM
Watching TV
Relaxator in mouth, earplug in right nostril - fully passive
Power combination Use the Relaxator and the earplug together. Relaxator in the mouth, earplug in the right nostril. Every breath is going through the left nostril and through resistance on the exhale. Your nervous system is being gently regulated the whole time, with no effort and no concentration required.
The Relaxator
You already have one - get it out for TV time

Place it between the lips, inhale through the nose, exhale through the Relaxator. The resistance extends the exhale without any effort or counting. Start on the lowest resistance setting. Put it in when you sit down and take it out when you stand up. That is all.

This is a gentle, passive way to give the nervous system a one-hour treatment every evening. Think of it as a small loving nudge towards calm.

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Left Nostril Breathing
Earplug in the right nostril. Breathe normally through the left.

The left nostril connects to the right hemisphere of the brain and the parasympathetic nervous system. Breathing through the left down-regulates the nervous system. Breathing through the right does the opposite. You are not in balance right now, so we are spending more time on the left.

  • 1
    Take a soft foam earplug and gently insert it into the right nostril until it sits comfortably. Do not push it in far.
  • 2
    Breathe normally through the left nostril only. Soft and easy, no effort.
  • 3
    Watch your programme. The practice runs in the background. You do not need to think about it.
  • 4
    Aim for 30 to 60 minutes each evening. More is fine if it feels comfortable.
Pro tipCombine this with the Relaxator in the mouth at the same time. Left nostril breathing through the Relaxator is a particularly gentle and effective combination for a nervous system that needs quietening.
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8:00 PM - 9:00 PM
In Bed - Relaxation Hour
Relaxator, humming, coherence or 4-6 - gentle and unhurried
This is your wind-down hour. You do not need to do all of these every night. Start with the Relaxator, then move into whichever breathing feels most natural. If the Coherence track pulls you into sleep, let it.
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A Suggested Gentle Sequence
One hour, no pressure, work through at your own pace
  • 1
    Start with the Relaxator (10 to 15 min). Passive, effortless. Let it extend the exhale while you settle.
  • 2
    Add Humming if you feel like it (5 to 10 min). Hum gently on the exhale - very soft, very quiet. Stimulates the vagus nerve and deepens the calm.
  • 3
    Move to Coherence Breathing with the track (up to 20 min). Follow the rhythm. If sleep comes, let it.
  • 4
    Or try 4-6 Breathing as an alternative to Coherence (10 to 15 min). Four counts in, six counts out, smooth and unforced.
HmS04
In Bed - Wind Down
Humming Breath
Hum gently on the exhale. Activate the vagus nerve, slow the breath.
Humming Breath
 5 to 10 min
CoS01
In Bed - Recommended
Coherence Breathing
Follow the track. Five seconds in, five seconds out. If sleep comes, let it.
Coherence Breathing
 Up to 20 min
46S08
In Bed - Alternative
4-6 Breathing
Four counts in, six counts out. The longer exhale signals rest.
4-6 Breathing
 10 to 15 min
Relaxator in Bed Too
Start here before moving to the breathing exercises

Use the Relaxator for the first 10 to 15 minutes of the in-bed window before transitioning to Coherence or 4-6. It warms the system up gently without requiring any mental effort. Lowest resistance setting, always. This is not training, it is a gift to your nervous system.

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If You Wake in the Night
2am - 3am Strategy
Accept it, earplug in, enjoy something - stop fighting the wakefulness
Your brain is doing its job. The nervous system at 2 or 3am is designed to look for danger - that is why the thoughts feel so loud and so real at that hour. It is not a malfunction. It is biology. The goal is not to fight it. The goal is to make those 30 to 90 minutes as bearable as possible.
What to do when you wake
In order of effort - start at whichever step feels manageable
  • 1
    Pop the earplug in the right nostril immediately. Before anything else. Every breath from that moment is through the left nostril. Your nervous system is being down-regulated without any effort or focus required.
  • 2
    Have something small to eat if needed. A spoonful of good quality honey is ideal. It stabilises blood sugar quickly, feels reassuring, and has calming properties. A rice cracker is fine too.
  • 3
    Put something on that you enjoy. Not a podcast you feel you should listen to. Something you genuinely like - a comedy, a familiar show, something warm and distracting. The goal is not to fall asleep. The goal is to give the mind something other than worst-case scenarios. Use the red screen filter on your phone to reduce blue light.
  • 4
    Or go into the garden. Sit with feet on the grass, look at the sky. Fresh air, grounding, no screens. After 20 to 30 minutes the body will usually feel very ready to return to bed.
  • 5
    Try the somatic self-stroking. You already do this. Gentle strokes up and down the arms, very slow. Activates the vagus nerve via the skin and tells the nervous system it is safe.
The most important thingStop trying to get back to sleep. Accept that you are awake. Own the time. Every minute you spend fighting the wakefulness makes it harder. Every minute you spend doing something you enjoy makes it easier to drift back when the body is ready.
The Plan in One Thought

Nasal breathing on the walk. Rest in the garden. Passive regulation in front of the TV. A gentle wind-down before sleep. And a strategy for the nights when the mind will not be quiet. You are already doing so much of this. This plan is just a reminder of what to reach for and when. You are already 50 percent better than February. These are the things that keep moving that number.