Daily Breathing Practice

Daily Breathing Practice

Recommended Frequency:

Every day

Breath: The New Science of a Lost Art by James Nestor
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Nasal Breathing

Nasal Breathing

9:00 AM
1440m

Breathe through your nose as much as possible throughout the day. Nasal breathing filters, warms, and humidifies the air before it reaches your lungs, allowing you to extract up to 20% more oxygen per breath compared to mouth breathing. It also creates beneficial resistance that can calm the body. 🫁

Simple Task
Breath Hold Practice

Breath Hold Practice

5:00 PM
5m

Holding your breath can increase your tolerance for carbon dioxide and train your body to stay calm under mild air hunger. This improves respiratory fitness and focus. Start with short holds and gradually increase over time. 🧘‍♂️

Simple Task

Hold your breath

Timed Activities - 30s
Resonant Breathing

Resonant Breathing

6:05 PM
5m

Breathe slowly and gently, extending the exhale to be longer than the inhale. This activates the parasympathetic nervous system to induce calm. Try inhaling for a count of 3, exhaling for 6-8. 💆‍♂️

Simple Task

Breathe slowly

Timed Activities - 5m
What You'll Get
  • 💪
    Increased Oxygen Extraction
    Nasal breathing allows you to extract up to 20% more oxygen per breath compared to mouth breathing.
  • 💪
    Air Filtration
    The nose filters out allergens, pollution, and other particles from the air before it reaches your lungs.
  • 💪
    Stress Reduction
    The gentle resistance of nasal breathing can help calm and relax the body by reducing overbreathing.
  • 💪
    Increased CO2 Tolerance
    Breath holding increases your tolerance for carbon dioxide, allowing you to stay calm under mild air hunger.
  • 💪
    Improved Respiratory Fitness
    Training with breath holds can improve your respiratory musculature and efficiency over time.
  • 💪
    Enhanced Focus
    The mild stress of breath holding can increase focus and present-moment awareness.
  • 💪
    Reduced Stress
    Slow, resonant breathing activates the parasympathetic nervous system to induce a physiological relaxation response.
  • 💪
    Improved Gas Exchange
    Extending the exhale helps expel more carbon dioxide to improve oxygen uptake on the next inhale.
  • 💪
    Mental Calm
    The breathing pattern can quiet the mind and increase present-moment awareness.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Try It Out, Adjust As You Go!
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