Deep Breathing Programs

This plan will help build a foundation for deep breathing, starting with simpler techniques and gradually introducing more structured practices.

Day 1: Basic Deep Breathing

• Exercise: Sit comfortably. Inhale deeply through your nose for 4 counts, hold for 2 counts, then exhale slowly through your mouth for 6 counts. Repeat 5 times.

Day 2: Abdominal Breathing

• Exercise: Lie down or sit comfortably. Place one hand on your belly and the other on your chest. Inhale deeply through your nose, feeling your belly rise more than your chest. Exhale through your mouth. Repeat 5 times.

Day 3: Box Breathing

• Exercise: Sit comfortably with your back straight. Inhale through your nose for 4 counts, hold for 4 counts, exhale through your mouth for 4 counts, and hold the breath out for 4 counts. Repeat 5 times.

Day 4: Equal Breathing

• Exercise: Sit comfortably. Inhale through your nose for a count of 3, then exhale through your nose for a count of 3. Aim to make your inhale and exhale the same length. Repeat 5 times.

Day 5: 4-7-8 Breathing

• Exercise: Sit comfortably. Inhale through your nose for 4 counts, hold your breath for 7 counts, and exhale through your mouth for 8 counts. Repeat 4 times.

Day 6: Pursed Lip Breathing

• Exercise: Sit comfortably. Inhale slowly through your nose for 2 counts, then exhale slowly through pursed lips (like you’re blowing out a candle) for 4 counts. Repeat 5 times.

Day 7: Review and Relax

• Exercise: Choose your favorite technique from the week. Practice it for 5-10 minutes, focusing on smooth, relaxed breathing. Reflect on how each exercise felt and how you can incorporate breathing into your daily routine.

Day 1: Box Breathing

• Morning: Start with 5 minutes of Box Breathing. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts.
• Afternoon: Take a break with 5 minutes of Equal Breathing. Inhale for a count of 4 and exhale for a count of 4.

Day 2: Resonant Breathing

• Morning: Spend 5 minutes practicing Resonant Breathing. Inhale and exhale through your nose for a count of 5 each.

• Afternoon: Practice 5 minutes of Belly Breathing. Sit or lie down comfortably, place one hand on your belly, and focus on expanding your belly as you inhale and contracting it as you exhale.

Day 3: 4-7-8 Breathing

• Morning: Practice 5 minutes of 4-7-8 Breathing. Sit comfortably, inhale through your nose for 4 counts, hold for 7 counts, and exhale through your mouth for 8 counts.
• Evening: Spend 5 minutes doing Equal Breathing.

Day 4: Alternate Nostril Breathing

• Morning: Start your day with 5 minutes of Alternate Nostril Breathing. Close your right nostril with your thumb, inhale through your left nostril, close your left nostril with your ring finger, and exhale through your right nostril. Reverse the process.

• Afternoon: Take 5 minutes to practice Box Breathing.

Day 5: Equal Breathing

• Morning: Spend 5 minutes practicing Equal Breathing.
• Afternoon: Take a break with 5 minutes of Resonant Breathing.

Day 6: Belly Breathing

• Morning: Practice 5 minutes of Belly Breathing.

• Afternoon: Spend 5 minutes doing 4-7-8 Breathing.

Day 7: Victorious Breath

• Morning: Start your day with 5 minutes of Victorious Breath. Inhale deeply through your nose, hold briefly, and exhale slowly, creating a gentle sound at the back of your throat.
• Evening: End the week with 5 minutes of Box Breathing.

Day 1: Belly Breathing

• Morning: Start your day with 5 minutes of Belly Breathing. Sit or lie down comfortably, place one hand on your belly, and focus on expanding your belly as you inhale and contracting it as you exhale.

• Evening: Wind down with 5 minutes of 4-7-8 Breathing. Sit comfortably, inhale through your nose for 4 counts, hold for 7 counts, and exhale through your mouth for 8 counts.

Day 2: Box Breathing

• Morning: Spend 5 minutes practicing Box Breathing. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts.
• Afternoon: Take a break with 5 minutes of Equal Breathing. Inhale for a count of 4 and exhale for a count of 4.

Day 3: Progressive Muscle Relaxation with Deep Breathing

• Morning: Start your day with 5 minutes of Progressive Muscle Relaxation with Deep Breathing. Take a few deep breaths, inhaling through your nose and exhaling through your mouth. Tense and then relax all the different muscle groups of your body starting with your feet and working towards your head, in rhythm with your breath.

• Evening: Spend 10 minutes doing Belly Breathing.

Day 4: Resonant Breathing

• Morning: Spend 5 minutes practicing Resonant Breathing. Inhale and exhale through your nose for a count of 5 each.
• Afternoon: Take a break with 5 minutes of 4-7-8 Breathing.

Day 5: Equal Breathing

• Morning: Start your day with 5 minutes of Equal Breathing.
• Evening: Wind down with 10 minutes of Box Breathing.

Day 6: Alternate Nostril Breathing

• Morning: Spend 5 minutes practicing Alternate Nostril Breathing. Close your right nostril with your thumb, inhale through your left nostril, close your left nostril with your ring finger, and exhale through your right nostril. Reverse the process.

• Afternoon: Take a break with 5 minutes of Victorious Breath. Inhale deeply through your nose, hold briefly, and exhale slowly, creating a gentle sound at the back of your throat.

Day 7: Victorious Breath

• Morning: Start your day with 5 minutes of Victorious Breath.
• Evening: End the week with 10 minutes of Progressive Muscle Relaxation with Deep Breathing.

Day 1: 4-7-8 Breathing

• Evening: Spend 10 minutes practicing 4-7-8 Breathing before bed. Sit comfortably, inhale through your nose for 4 counts, hold for 7 counts, and exhale through your mouth for 8 counts.

Day 2: Progressive Muscle Relaxation with Deep Breathing

• Evening: Spend 10 minutes doing Progressive Muscle Relaxation with Deep Breathing. Take a few deep breaths, inhaling through your nose and exhaling through your mouth. Tense and then relax all the different muscle groups of your body starting with your feet and working towards your head, in rhythm with your breath.

Day 3: Belly Breathing

• Evening: Practice 10 minutes of Belly Breathing before going to sleep. Sit or lie down comfortably, place one hand on your belly, and focus on expanding your belly as you inhale and contracting it as you exhale.

Day 4: Equal Breathing

• Evening: Spend 10 minutes practicing Equal Breathing before bed. Inhale for a count of 4 and exhale for a count of 4.

Day 5: Resonant Breathing

• Evening: Practice 10 minutes of Resonant Breathing before sleeping. Inhale and exhale through your nose for a count of 5 each.

Day 6: Box Breathing

• Evening: Spend 10 minutes doing Box Breathing before bed. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts.

Day 7: Victorious Breath

• Evening: End the week with 10 minutes of Victorious Breath before going to sleep. Inhale deeply through your nose, hold briefly, and exhale slowly, creating a gentle sound at the back of your throat.

• Day 1: Belly Breathing

  • Morning: Start your day with 5 minutes of Belly Breathing. Sit or lie down comfortably, place one hand on your belly, and focus on expanding your belly as you inhale and contracting it as you exhale.
  • Evening: Wind down with 5 minutes of 4-7-8 Breathing. Sit comfortably, inhale through your nose for 4 counts, hold for 7 counts, and exhale through your mouth for 8 counts.

  Day 2: Box Breathing

  • Morning: Spend 5 minutes practicing Box Breathing. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold for 4 counts.
  • Afternoon: Take a break with 5 minutes of Resonant Breathing. Inhale and exhale through your nose for a count of 5 each.

  Day 3: Alternate Nostril Breathing

  • Morning: Start with 5 minutes of Alternate Nostril Breathing. Close your right nostril with your thumb, inhale through your left nostril, close your left nostril with your ring finger, and exhale through your right nostril. Reverse the process.
  • Evening: Practice 10 minutes of Progressive Muscle Relaxation with Deep Breathing. Take a few deep breaths, inhaling through your nose and exhaling through your mouth. Tense and then relax all the different muscle groups of your body starting with your feet and working towards your head, in rhythm with your breath.

  Day 4: Equal Breathing

  • Morning: Practice Equal Breathing for 5 minutes. Inhale for a count of 4 and exhale for a count of 4.
  • Afternoon: Take 5 minutes to do Belly Breathing.

  Day 5: Victorious Breath

  • Morning: Spend 5 minutes practicing Victorious Breath. Inhale deeply through your nose, hold briefly, and exhale slowly, creating a gentle sound at the back of your throat.
  • Evening: Wind down with 10 minutes of Box Breathing.

  Day 6: 4-7-8 Breathing

  • Morning: Practice 5 minutes of 4-7-8 Breathing.
  • Afternoon: Take a break with 5 minutes of Equal Breathing.

  Day 7: Progressive Muscle Relaxation with Deep Breathing

  • Morning: Spend 5 minutes doing Belly Breathing.
  • Evening: End your week with 10 minutes of Progressive Muscle Relaxation with Deep Breathing.