Day 21- Box Breathing

Box breathing is a technique that is very effective when focus and a sense of safety is needed. This technique is commonly used by athletes, performers and military personnel to improve focus and calm.

1 Find a safe and quiet place to practice

2 Visualize the square shape of a box

3 Inhale for 4 counts, hold for 4 counts, exhale for 4 counts and hold air out for 4 counts-Repeat.

4 Inhale up one side of the box, hold your breath at the top of the box, exhale down the other side of the box and hold the breath out at the bottom of the box- Repeat.

Day 22- Double Exhale

At this point in your daily breathwork routine, start to extend your exhales further. Let your inhale be twice as long as you inhale. This activates the parasympathetic nervous system, helping the body relax and release tension.

Practice Time: 6 minutes

Day 23- Stress Interrupt

When stress arises, pause immediately and take 3 to 5 slow breaths. This simple interruption can stop the stress cycle before it gains momentum, restoring calm and clarity.

Day 24- Breath + Stillness

After your breathing practice, sit quietly for a minute or two. Notice the shift and the space created within you. Stillness often reveals insights that busy minds overlook.

Day 25- Observe

Today, return to your practice for one reason only, to simply observe your breath.

No technique, no counting, no effort, just you observing your breath.

Observation is a gateway to mindfulness and a reminder that the breath naturally knows what to do.

Practice Time: 5 minutes

Day 26- Breath In Motion

It is important to be aware of how you breathe throughout your day and during everyday activities such as running errands, cooking, cleaning, stuck in traffic, waiting for your flight, sitting behind your computer, taking the children to a game, stretching, gardening, etc.

The goal is to integrate conscious breathing and mindful practice into your life, not just your practice.