Take a Deep Breath - Guided Programme
Your Day,
Your Day,
Your Breathwork
Tap any moment in your day to see exactly what to do and how to do it.
🐕
Nose breathing only throughout the entire walk. If you find yourself opening your mouth, slow down until you can breathe comfortably through the nose again. The walk is the training.
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- 1Start the walk at a pace that lets you breathe easily through the nose. If the nose feels tight, slow right down until it opens up. It will within a minute or two.
- 2Relax the jaw and lips. Let the tongue rest gently on the roof of the mouth. The mouth should be completely closed.
- 3Focus on the exhale more than the inhale. A complete out-breath through the nose creates the space for a fuller in-breath.
- 4If it becomes uncomfortable, do not open the mouth. Slow the pace instead.
Pro tipThe first few minutes often feel harder than usual. This is normal. The nose warms up quickly. Stay with it past the first two or three minutes before judging how it feels.
WkT05
Walk
4
steps
Hold
8
steps
Walk
4
steps
Hold
8
steps
- Week 1Walk 4, hold 8. Just get comfortable with the feeling. The hold should feel like a moderate squeeze, not a struggle.
- Week 2Walk 4, hold 9. One extra step on the hold only.
- Week 3Walk 4, hold 10. The walking stays the same every week.
- Week 4+Add one step to the hold per week. Not per day.
Pro tipDo the holds in the second half of the walk once the body is warm and the nasal breathing has settled. A relaxed exhale before each hold makes the hold significantly more comfortable.
Safety noteNever hold to the point of gasping. Do not practise on busy roads or near traffic.
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Pick one. Either option works well. The Do Nothing exercise is ideal if the mind is busy. Coherence Breathing is better if you want to feel actively regulated.
DoDN
20 to 30 min
or
CoS01
Up to 20 min
📺
A gentle evening practice while watching TV. The Relaxator adds resistance to the exhale, which naturally slows the breath and calms the nervous system. Or use Left Nostril Breathing for the same effect with no equipment.
The Relaxator
Conscious Breathing Institute - Anders Olsson
A small mouthpiece you place between the lips. Inhale through the nose, exhale through the Relaxator. The adjustable resistance prolongs the exhale, slows the breath rate, and produces an immediate sense of calm. Works perfectly while watching TV - no focus required.
- Slows the breath and extends the exhale naturally, without counting or effort. The resistance does the work for you.
- Builds CO2 tolerance over time with daily use. Start on the lowest resistance and move up gradually over weeks.
- Strengthens the diaphragm and breathing muscles passively during ordinary activities like watching TV or reading.
- Immediate calming effect for most people from the very first use. A reliable wind-down tool before bed.
combine with one of these
RbT02
5 to 10 min
or
LnS05
The left nostril connects directly to the parasympathetic nervous system - your rest and digest mode. Blocking the right nostril and breathing only through the left is one of the fastest ways to shift from alert into calm.
The earplug method
- 1Take a soft foam earplug and gently insert it into the right nostril to block it. It should sit comfortably without being pushed in far.
- 2Breathe in and out only through the left nostril. Keep the breath slow and soft.
- 3Sit comfortably and continue for 5 to 10 minutes while watching TV. The earplug means no hand position is needed.
Pro tipThis is a brilliant one for TV time because it needs no active effort or counting once the earplug is in. You can fully watch while the practice works in the background.
5 to 10 min
No video needed
🌙
Put the phone face down, press play on the track, and let the rhythm carry you. Every night adds up. Two weeks of consistent practice will shift your sleep noticeably.
CoS01
Up to 20 min
Your Day in Breathwork
The walk you are already doing. The garden you already have. The sofa you are already on. The bed you are already in. Every tool in this plan fits into your existing day. Small and consistent always beats big and occasional.
