Breathwork
Do you struggle with anxiety?
Do the day to day stresses of daily life get a bit overwhelming?
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Would you like to improve your athletic performance?
IT ALL STARTS WITH THE BREATH
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Breathing is the first thing we do when we enter the world and the last thing we do when we exit, maybe we should start paying a bit more attention to it.
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BREATHE BETTER
MOVE BETTER
FEEL BETTER
Start Here
After watching the video above, start with simply paying attention to your breath, and generally breathing through your nose a bit more often and the mouth less. Once comfortable with that move onto the CO2 tolerance assessment, follow the instructions near the end of the video then choose one or both of the breath protocols below (one for the morning and one for the evening), choose the number that matches your CO2 tolerance score and perform them twice a day for 30 days (for 5-10min each time). As your tolerance score improves, move onto the next protocol.
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Pause's generally works better in the morning as the breath holds help ramp you up and the 'Flow' usually works better to calm you down.
If you consider yourself anxious or highly stressed I recommend you start with the 'Flow' protocols and only move onto the 'Pause' variations when your tolerance score is consistently 40 sec and above.
If
Pause
Flow
Score 5 - 12 secs:
2-3 sec inhale
2-3 sec exhale
Score 13 - 30 secs:
3 sec inhale
6 sec hold
3 sec exhale
Score 31 - 40secs:
4 sec inhale
8 sec hold
4 sec exhale
Score 41 - 50 secs:
5 sec inhale
10 sec hold
5 sec exhale
Score 51 - 60 secs
6 sec inhale
12 sec hold
6 sec exhale
Score 61 - 67 secs:
7 sec inhale
14 sec hold
7 sec exhale
Score 68 - 72 secs:
8 sec inhale
16 sec hold
8 sec exhale
Score 73 - 78 secs:
9 sec inhale
18 sec hold
9 sec exhale
Score 79 - 84 secs:
10 sec inhale
20 sec hold
10 sec exhale
Score 85 - 90 secs:
11 sec inhale
22 sec hold
11 sec exhale
Score 91 - 96 secs:
10 sec inhale
20 sec exhale
Score 97 - 102 secs:
11 sec inhale
22 sec exhale
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Score 5 - 12 secs:
2 - 3 sec inhale
2 - 3 sec exhale
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Score 13 - 30 secs:
3 sec inhale
6 sec exhale
Score 31 - 40 secs:
4 sec inhale
8 sec exhale
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Score 41 - 50 secs:
5 sec inhale
10 sec exhale
Score 51 - 60 secs:
6 sec inhale
12 sec exhale
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Score 61 - 67 secs:
7 sec inhale
14 sec exhale
Score 68 - 72 secs:
8 sec inhale
16 sec exhale
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Score 73 - 78 secs:
9 sec inhale
18 sec exhale
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Score 79 - 84 secs:
10 sec inhale
20 sec exhale
Score 85 - 90 secs:
11 sec inhale
22 sec exhale
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Score 91 - 96 secs:
12 sec inhale
24 sec hold
12 sec exhale
Score 97 - 102 secs:
13 sec inhale
26 sec hold
13 sec exhale
Want to learn more about harnessing the power of your breath
to help reduce anxiety, improve your performance and increase
your tolerance to stress?
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I can bring a fun and engaging workshop to your staff or members or get in touch if you'd like 1:1 help to understand and improve your breathing for health or performance
Nick J
“The breathing techniques from Dan has helped me considerably in my recovery and recuperation from cancer and major surgery. It has been a significant factor in my rehabilitation and has been enlightening!"
Workshop Attendee
"Dan has an attitude to movement that I've never come across before. His information on breathing is something I will use for the rest of my life.Very impressive and enjoyable
workshops."
Workshop Attendee
“Dan was amazing! Showed that simple things can make such an impact. I feel so much more confident to take up exercise and build on it. Thankyou.”