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Personalised Breathwork Plan
Take a Deep Breath - Guided Programme

Your
Breathwork Plan

Tap any moment in your day to see exactly what to do.

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When You Feel Panic
Feeling Panic?
Two exercises that work within 60 seconds
These two exercises will bring you back. Start with the Double Inhale for 2 to 3 rounds, then move straight into 4-6 Breathing. You will feel a shift within 60 seconds.
Di S06
If You Feel Panic
Double Inhale and Sigh
Two sharp inhales in, then a long sigh out.
Double Inhale and Sigh
 1 to 3 min
46 S08
If You Feel Panic
4-6 Breathing
Inhale 4 counts, exhale 6. Stay with it.
4-6 Breathing
 3 to 5 min
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Morning
Before Work
15-minute release session to open the body
Work through these in order. Around 15 minutes total.
Ap R03
Before Work
Apple Picking
Reach up, open the ribs, let the breath follow.
Apple Picking
 3 min
CC R01
Before Work
Cat-Cow with Sniff
Move the spine, sync the breath, wake up the diaphragm.
Cat-Cow with Sniff
 2 min
Bb R02
Before Work
Back Breathing
Fold forward and discover the back half of your lungs.
Back Breathing
 3 min
At R06
Before Work
Assisted Twists
Use the chair. Find your edge. Twist through it.
Assisted Twists
 3 min
90 R05
Before Work
90-90 and Box Breathing
Position the body, calm the mind. The perfect finish.
90-90 and Box Breathing
 5 min
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Bedtime
Before Sleep
Coherence breathing for deep, consistent rest
Put the phone down, press play on the track, and let the rhythm do the work. Even 10 minutes every night will shift your sleep quality noticeably over two weeks.
Co S01
Before Sleep
Coherence Breathing
Follow the track. Let the rhythm do the work.
Coherence Breathing
 Up to 20 min
Your Plan, Your Moments

Every section in this plan is a window you already have. The morning you are getting ready in. The moment panic rises. The minutes before your head hits the pillow. None of this needs a new slot in your day. Small and consistent always beats big and occasional.