The key is Intention and Consistency. Count the breaths, stay relaxed and notice your own internal resistance. Perform 1 x daily (Morning / night).
Phase 1 – Clearing (days 1-7):
Ratio: 4-2-8 (Inhale 4 / Hold for 2 / Exhale for 8)
Purpose: Engages the parasympathetic nervous system to downshift and settle.
Duration: 5 Min ( 20 rounds ), build toward 8 if its easy.
Phase 2 – Amplification ( Days 8-14):
Ratio: 4 – 4 – 8 ( Inhale 4, hold for 4, exhale for 8 ).
Purpose: Gentle CO2 tolerance work through breath retention.
Duration: 6-8 min ( 25-30 rounds ).
Phase 3 – Reception ( Days 15-21 ):
Ratio: 4 – 4 – 4 – 4 Box breathing ( Inhale 4, hold for 4, exhale for 4, hold for 4 ).
Purpose: Symmetry and alignment – steady , balanced, grounded.
Duration: 8-10 Min (30-37 rounds)
Breathe through the nose, keep the exhale soft, never force the holds. Light-headed?
