Lesson 1
It Starts With One Breath
Today is about meeting your breath for the first time. With eyes closed, you simply follow it as it moves through the nose, sinuses, throat, lungs, and belly. Nothing to change, nothing to fix. This is the observer effect in action: when we give attention to something, it naturally begins to change. Awareness is the starting point of regulation.
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Lesson 2
The Ideal Breath. Says Science
Today we introduce one of the most calming breathing rhythms known: slow, even breaths at around five seconds in and five seconds out. Using gentle chimes, the breath becomes effortless and rhythmic, like a metronome. Your only task is to stay with the sound and allow the nervous system to settle.
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Lesson 3
360 Breathing
Today you explore the full capacity of your breath. With hands on the belly and eyes closed, you breathe into the space around you, expanding in all directions. This teaches the body that breathing is not just vertical, but wide and supportive, encouraging relaxation and efficiency.
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Lesson 4
Six Part Breathing
This session breaks the breath into parts. You explore a full breath, then divide it into thirds, moving awareness through upper, middle, and lower regions. On the exhale, you reverse the journey. This builds control, awareness, and a deeper connection to how breath moves through the body.
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Lesson 5
Triple Breath Boost
Today is all about getting to business and fuelling that work with energy of your own creation. Using three short, sharp inhales through the nose followed by a strong exhale through the mouth, you activate the body and mind. This practice uses the same breath regions you’ve already explored, but adds intensity, creating alertness, drive, and momentum from your own physiology.
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Lesson 6
Skull Shining Breath
Today we explore Skull Shining Breath, a powerful and energising technique using short, forceful exhales through the nose. The focus is on the exhale, while the inhale happens naturally. This practice clears mental fog, increases alertness, and creates a sense of internal brightness and momentum. After each round, you pause and notice the surge of energy you’ve created from your own breath.
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Lesson 7
Weekly Breath Challenge
Today introduces a repeating challenge for the coming week. You breathe for one minute and then attempt to hold the breath for up to a minute. There is no pressure to succeed. The goal is to explore the experience using the tools you’ve already learned, allowing curiosity and enjoyment to replace performance.
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Lesson 8
Building Familiarity
Today reinforces the same pattern. You begin by reconnecting with the breath, expand it fully, then move into the hold. Familiarity breeds confidence. Stillness becomes more accessible, and the breath starts to feel like a reliable anchor rather than something that needs managing.
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Lesson 9
Minimal Guidance
There is very little instruction today. You already know the structure. The focus is internal, encouraging trust in your body’s ability to self-regulate. This session is about autonomy, awareness, and allowing the breath to guide you rather than being guided.
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Lesson 10
Gratitude In The Hold
Today each breath hold becomes an opportunity to reflect on the beauty of your life. Instead of focusing on discomfort, you gently bring appreciation into the stillness. This reframes challenge as gratitude and teaches the nervous system to associate calm with meaning.
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Lesson 11
Deepening The Pattern
There is no introduction today. You settle in, warm the diaphragm, breathe, hold, and recover. Repetition deepens trust. The more familiar the structure becomes, the faster the mind softens and the body settles into stillness.
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Lesson 12
Quiet Confidence
The structure stays the same, but something subtle shifts. Less effort, more acceptance. This session is about allowing the breath and body to do what they already know how to do, cultivating a sense of quiet confidence rather than control.
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Lesson 13
Safety And Stillness
Breath, hold, stillness, recover. This practice reinforces the idea that you are safe in stillness. Over time, the breath becomes a place to return to rather than something to escape or manipulate. We start to trust ourselves.
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Lesson 14
Integration
The final session is simple and familiar. No explanations are needed. You breathe, you hold, you rest. The work has already been done. This session is about integration, allowing these skills to carry forward naturally into daily life.
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