BODY
BODY
B1
B1
Breathing
Take a deep breath and get ready to
calm your mind and body with
the Breathing Challenge! This
challenge is all about focusing
on your breath and practicing
breathing techniques for 10 minutes.
It's a simple yet powerful way to
enhance your well-being,
reduce stress, and improve focus.
Breathing
Take a deep breath and get ready to calm your mind and
body with the Breathing Challenge! This challenge is all about
focusing on your breath and practicing breathing
techniques for 10 minutes.
It's a simple yet powerful way to enhance your well-being,
reduce stress, and improve focus.
Practice your breathing for 10 minutes
Breathing
Take a deep breath and get ready to calm your mind and body with
the Breathing Challenge! This challenge is all about focusing on your
breath and practicing breathing techniques for 10 minutes.
It's a simple yet powerful way to enhance your well-being,
reduce stress, and improve focus.
Practice your breathing for 10 minutes
Practice your breathing for 10 minutes
Quickstart
Quickstart
Quickstart
1. Choose your technique
Before you begin, decide on a breathing
technique that suits your needs. You
might opt for deep abdominal breathing,
rhythmic breathing, or a specific method
like the 4-7-8 technique or
Research and select one that you find
relaxing and feasible.
1. Choose your technique
Before you begin, decide on a breathing
technique that suits your needs. You might
opt for deep abdominal breathing, rhythmic
breathing, or a specific method like the
4-7-8 technique or box breathing.
Research and select one that you find
relaxing and feasible.
1. Choose your technique
Before you begin, decide on a breathing technique that suits
your needs. You might opt for deep abdominal breathing,
rhythmic breathing, or a specific method like the 4-7-8
Research and select one that you find relaxing and feasible.
2. Create a comfortable
space
Find a quiet and comfortable place
where you won't be disturbed.
You can sit in a chair with your feet
flat on the floor, on a cushion
cross-legged, or lie down on a
flat surface.
Ensure your posture allows for
easy breathing.
3. Set a timer
To keep track of your 10 minutes
without distraction, set a timer.
This will help you stay immersed in the
breathing exercise without worrying
about the time.
4. Begin your practice
Start your chosen breathing technique.
Concentrate on the sensation of your
breath as it enters and leaves your
body. If your mind wanders, gently
bring your focus back to your breath.
Continue with your breathing pattern,
maintaining a steady rhythm. With
each breath, try to inhale and exhale
fully, which can increase oxygen flow
and promote a sense of calm.
5. Conclude and reflect
When your timer signals the end of your
session, slowly ease out of your
breathing practice. Take a moment to
notice how your body and mind feel.
Reflect on the experience and how it may
differ from your usual state.
2. Create a comfortable
space
Find a quiet and comfortable place where
you won't be disturbed. You can sit in a chair
with your feet flat on the floor, on a cushion
cross-legged, or lie down on a flat surface.
Ensure your posture allows for easy breathing.
3. Set a timer
To keep track of your 10 minutes without
distraction, set a timer. This will help you
stay immersed in the breathing exercise
without worrying about the time.
4. Begin your practice
Start your chosen breathing technique.
Concentrate on the sensation of your breath
as it enters and leaves your body. If your mind
wanders, gently bring your focus back to your
breath.
Continue with your breathing pattern,
maintaining a steady rhythm. With each breath,
try to inhale and exhale fully, which can increase
oxygen flow and promote a sense of calm.
5. Conclude and reflect
When your timer signals the end of your
session, slowly ease out of your breathing
practice. Take a moment to notice how your
body and mind feel.
Reflect on the experience and how it may
differ from your usual state.
Well done on completing the
Breathing Challenge! By dedicating
these moments to practice
mindful breathing, you've taken
a positive step towards
managing stress and enhancing
your mental clarity.
Keep practicing daily to cultivate
a serene and balanced state of mind.
Well done on completing the Breathing Challenge!
By dedicating these moments to practice
mindful breathing, you've taken a positive step towards
managing stress and enhancing your mental clarity.
Keep practicing daily to cultivate a serene and
balanced state of mind.
2. Create a comfortable space
Find a quiet and comfortable place where you won't be
disturbed. You can sit in a chair with your feet flat on the floor,
on a cushion cross-legged, or lie down on a flat surface.
Ensure your posture allows for easy breathing.
3. Set a timer
To keep track of your 10 minutes without distraction, set a timer.
This will help you stay immersed in the breathing exercise without
worrying about the time.
Resources
4. Begin your practice
Start your chosen breathing technique. Concentrate on the
sensation of your breath as it enters and leaves your body.
If your mind wanders, gently bring your focus back to your breath.
Continue with your breathing pattern, maintaining a steady rhythm.
With each breath, try to inhale and exhale fully, which can increase
oxygen flow and promote a sense of calm.
How to Breathe Correctly for Optimal Health, Mood, Learning & Performance
(YouTube)
Guided Wim Hof Method Breathing
(YouTube)
The 2 Best Breathwork Apps
of 2023
(The Nessie)
The Oxygen Advantage
(Amazon)
Breath
(Audible)
5. Conclude and reflect
When your timer signals the end of your session, slowly ease out
of your breathing practice. Take a moment to notice how your
body and mind feel.
Reflect on the experience and how it may differ from
your usual state.
Well done on completing the Breathing Challenge!
By dedicating these moments to practice mindful breathing,
you've taken a positive step towards managing stress and
enhancing your mental clarity.
Keep practicing daily to cultivate a serene and
balanced state of mind.
Resources
Resources
How to Breathe Correctly for Optimal Health, Mood, Learning & Performance
(YouTube)
How to Breathe Correctly for Optimal Health, Mood, Learning & Performance
(YouTube)
Guided Wim Hof Method Breathing
(YouTube)
Breath
(Audible)
The Oxygen
Advantage
(Amazon)
The 2 Best Breathwork Apps
of 2023
(The Nessie)
The Oxygen Advantage
(Amazon)
The 2 Best Breathwork Apps
of 2023
(The Nessie)
Breath
(Audible)