Challenge for those finding it hard to get in a routine with the breath work.

If you can't get in a routine with the breathing training it's likely because you're trying to do too much on top of already being overloaded .

If that sounds like you then this challenge is what you need as it simplifies the process and will help get you into a consistent routine that you can build on. You will be pleasantly surprised at the effect that as little as 10 minutes of breath work a day will have on your energy, focus, productivity, recovery and ability to shift into a calm state. Follow these guidelines

For the next 2 weeks you are going to do only 10 minutes of breath work a day. You can choose to do this in 1 setting OR beak it into 2 session of 5 minutes duration.
Use the exercise titled "create your own breathing flows" from the breathing for calm and focus section of the course.

Try these Cadence Breathing examples - Using the Apnea Trainer app or any other breathing pacer. Find what works for you. You can combine multiple breathing cadences into a session or you can just focus on one particular breathing cadence that gets you relaxed.

(4 inhale: 4 hold : 6 exhale : 4 hold) (6 : 4 : 8 : 4) (6 : 6 : 8 : 0) (5 : 5 : 7 : 0) (6 : 0 : 8 : 0) (5 : 0 : 7 : 0) (7 : 4 : 8 : 4) (8 : 10 : 12 : 0) (8 : 10 : 12 : 4) (8 : 8 : 10 : 0) (8 : 8 : 10 : 4)

3. Don't overthink it, just find the cadence or cadences that work to get you most relaxed and create a 10 minute breathing flow that you do daily - stick to it and share your results on the performance Breathing discussion page. Once you have completed the 2 weeks then go back through the course again and simplify the process - you don't have to do everything and you don't have to commit hours a day to it. Find what works for YOU!

Cheers

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