A Seven-Minute Breath Plan
A simple weekly breath plan works better than switching techniques daily. Begin with observation, move into one chosen rhythm, and end with a quiet pause.
Repeat the same plan for several days so the nervous system recognizes it as familiar and safe.
Learning Checklist
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Minute 1: observe
Do not change the breath yet.
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Minutes 2 to 5: practice one method
Use equal breathing or a longer exhale.
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Minutes 6 to 7: settle
Return to natural breathing and sit quietly.