Your Day,
Your Breathwork
Tap any moment in your day to see exactly what to do and how to do it.
- 1Mouth closed, nose only from the moment you start the engine. No effort, just a closed mouth as the default for the 13 minutes.
- 2Thirteen minutes of nasal-only breathing is itself a CO2 training session. The resistance of the nose naturally slows the breath and produces a calmer baseline before you arrive.
- 3A blocked nose will usually clear within one or two minutes of nasal breathing. If it does not, a gentle double exhale through the nose often does it.
Sit back-to-back with your husband and just try to synchronise your breathing. No technique, no counting. The only goal is to find the same rhythm as each other. It takes a couple of minutes to settle into and is quietly wonderful. A good one for the end of a long week.
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1
Hum on the exhale. The single best way to slow the breath down. The vibration in the throat physically constricts the airway and forces the air out slowly. A very soft, quiet hum works perfectly in bed.
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2
Ujjayi - gentle throat constriction. Slightly narrow the back of the throat as if trying to fog up a mirror, but with your mouth closed. The air slows on its own. Keep it very soft - it should be barely audible. If it feels like it is stimulating rather than calming, ease off and try option 1 instead.
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3
Take a smaller inhale. Counterintuitive but effective. A huge inhale creates so much pressure that it forces the air out quickly regardless of what you do. Try a softer, quieter inhale - about 70% of full - and the exhale will naturally be easier to extend.
A gentle lip-area tape worn during sleep to encourage nasal breathing throughout the night. Unlike full-mouth tape, Myotape sits around the lips rather than sealing the mouth shut, making it comfortable for side and stomach sleepers. The mouth can open in an emergency, but the tape provides a gentle reminder to keep it closed.
Consistent nasal breathing during sleep produces nitric oxide continuously through the night, improves blood oxygen, and significantly reduces snoring. If you are not already wearing it every night, that is the single highest-leverage sleep habit in the plan.
- 1Touch something. Place both hands flat on your desk or thighs. Feel the texture and temperature. Your nervous system uses touch to orient itself in the present moment.
- 2Look past your screen. Deliberately shift your gaze to something in the room that is more than two metres away. Let your eyes soften. Tunnel vision is a stress signal - widening the field of view is the antidote.
- 3Take one long exhale. Not a technique, just a sigh. Let the body do what it wants to do. Notice where you feel it in the body.
- 4Ask yourself one question: How do I feel right now? You do not need to do anything with the answer. Just noticing is the practice.
The tornado is real. Without a prompt, awareness does not happen. Pick one of these and set it up today.
Place it between the lips, inhale through the nose, exhale through the Relaxator. The resistance naturally prolongs the exhale without any counting or effort on your part - which is exactly what makes it the right tool for someone whose exhale feels forced when counting.
Use the easiest resistance setting. There is no benefit to making it hard. The lowest setting used for ten minutes during emails is far more valuable than the highest setting used once and put away.
A good habit: put it in when you open the laptop for emails and take it out when you stand up. Pair it with soft coherence music in the background if that appeals. The device does the exhale work. Your job is just to show up.
Nasal breathing in the car. Legs up and coherence after work. The Relaxator during emails. A 60-second reset between meetings. Four in, six out in bed. None of this requires a new slot in your day - just a new habit inside the ones you already have. You already know how to do all of this. The plan is just the reminder.
