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.
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Not while driving
Never practise structured breathwork at the wheel. Eyes on the road, hands on the wheel, and keep the following nasal breathing habits running quietly in the background.
If You Are Driving
No extra effort needed
- 1Mouth closed, nose doing all the breathing from the moment you start the engine. No conscious effort, just a closed mouth as the default.
- 2Thirteen minutes of nasal-only driving is itself a CO2 training session. The resistance of the nose naturally slows the breath, raises CO2 slightly, and creates a calmer baseline before you arrive.
- 3If the nose feels blocked, try a gentle exhale through the nose before the next inhale. Often clears in under a minute.
If you are a passenger or in an Uber
HmS04
Why humming works
Nitric Oxide
Humming produces 15x more nitric oxide in the sinuses than silent breathing, opening airways and improving oxygen uptake.
Vagus Nerve
The vibration on the exhale stimulates the vagus nerve directly, switching the nervous system from alert into calm.
Heart Rate
Even 5 minutes of humming lowers heart rate and reduces cortisol, a better use of the commute than scrolling.
Invisible Practice
A low, soft hum is imperceptible to anyone nearby. Nobody knows you are doing it.
Pro tipStart humming from the moment you get in the car as a passenger. Even the 13 minutes of a short commute is enough to arrive noticeably calmer than when you left.
Full commute
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The position is as important as the breathing. Legs elevated, lower back soft, eyes closed. Give it the full 15 to 20 minutes and you will arrive at dinner in a completely different state.
CoS01
Position matters here. Lie on your back and put your legs up against the wall, on a sofa, or propped on a stack of pillows. Hips and knees at roughly 90 degrees. This drains the legs, releases the lower back, and removes the postural tension that keeps the diaphragm locked after a day of sitting. Press play once you are settled.
15 to 20 min
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A simple ratio: four counts in, six counts out. No audio needed, no equipment, no counting app. Just a slightly longer exhale than inhale until sleep arrives.
46S08
Until sleep arrives
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When everything feels like too much and you need to come back to yourself. No technique, no effort, no counting. This is the practice of not practising.
Do
20 to 30 min
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Keep the Relaxator somewhere visible - desk, kitchen counter, sofa table. When you reach for it becomes the practice. Five minutes at any point during the day is enough to feel a shift.
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 naturally prolongs the exhale, slows the breath rate, and creates an immediate sense of calm. No counting, no technique, no effort. The device does the work.
- Turns breath awareness into a passive practice. No need to count or concentrate. Putting it in your mouth is the only decision you need to make.
- Works at a desk, on the sofa, reading, watching TV. It does not require attention, which makes it the easiest daily practice to actually maintain.
- Builds CO2 tolerance and diaphragm strength gradually with daily use. Start on the lowest resistance setting and move up over weeks.
- Immediate calming effect for most people from the first use. A reliable reset tool for any moment in the day when the nervous system needs a nudge.
Your Day in Breathwork
The commute you are already doing. The sofa you are already lying on before dinner. The bed you are already in. The Relaxator you just need to pick up. None of this needs a new slot in your day, just a new habit inside the ones you already have. Small and consistent always beats big and occasional.
