Free Daily Breathwork Practice

Below you'll find two daily breathwork practices...

  • The first, is a 15 minute practice with short breath holds.
  • The second, is a 25 minute practice with long breath holds.

Both can be used to reset and recharge, improve the quality of your thoughts, reduce tension, and get back in the flow of things. They're best done on an empty stomach with your eyes covered.

Breathwork is hard work but should also feel effortless. There should be no strain on your body and your muscles should be relaxed and not tense. If you are too forceful with your breathing, using your whole body to breathe, you can cause tension in your body which is counterproductive. Focus on relaxing the body and using only the muscles needed to breathe.

 

15 Minute Daily Breathwork Practice

The practice is made up of two rounds of rhythmic breathing and short breath holds.

In the first round you'll breath in your nose and out your mouth. In the second round you'll breath in your nose and out your mouth except for the last couple of minutes, where you'll breath in and out your mouth.

You are fully guided in the recording so you know what to do and when to do it, however, you can find the full sequence below.

 

Daily Practice (short breath holds) 

 

  • 00:32 First round: Breathing in the nose for 2 seconds and out the mouth for 4 seconds.
  • 05.20 First out-breath hold: 1 minute hold.
  • 06:20 First in-breath hold: 30 seconds in-breath hold while pulsing your pelvic floor (the muscles you use to stop yourself from going to the toilet).
  • 07:10 Second round: Breathing in the nose for 4 seconds and out the mouth for 4 seconds for the first half. Then speeding up to breathing in the mouth for 2 seconds and out the mouth for 2 seconds.
  • 12:47 Second out-breath hold: 1 minute 30 seconds hold.
  • 14:17 Second in-breath hold: 23 second in-breath hold while pulsing your pelvic floor (the muscles you use to stop yourself from going to the toilet).
  • 14:40 Relax and enjoy the bliss!


25 Minute Daily Breathwork Practice

The practice is made up of two rounds of rhythmic breathing and long breath holds.

In the first round you'll breath in your nose and out your mouth. In the second round you'll breath in your nose and out your mouth except for the last couple of minutes, where you'll breath in and out your mouth.

You are fully guided in the recording so you know what to do and when to do it, however, you can find the full sequence below.

 

Daily Practice (long breath holds) 

 

  • 00:00 Relaxation and meditation
  • 02:08 First round: Breathing in the nose for 4 seconds and out the mouth for 4 seconds.
  • 07.28 First out-breath hold: 1 minute 30 seconds hold then a sip of air in and out then continue out-breath hold for 1 minute. Sip of air in and out and continue out-breath hold for another minute.
  • 11:00 First in-breath hold: 1 minute in-breath hold while pulsing your pelvic floor (the muscles you use to stop yourself from going to the toilet).
  • 13:04 Second round: Breathing in the nose for 4 seconds and out the mouth for 4 seconds for the first half. Then speeding up to breathing in the mouth for 2 seconds and out the mouth for 2 seconds.
  • 18:40 Second out-breath hold: 1 minute 30 seconds hold then a sip of air in and out then continue out-breath hold for 1 minute. Sip of air in and out and continue out-breath hold for another minute.
  • 22:00 Second in-breath hold: 1 minute in-breath hold while pulsing your pelvic floor (the muscles you use to stop yourself from going to the toilet).
  • 23:00 Relax and enjoy the bliss!