My simple routine

I use this as a light daily rhythm — not a strict schedule.

• •Morning (20 min): HRV — best done daily to set a steady baseline before the day begins.
• •Midday / anytime (5 min): 4–7 breathing — a quick anchor to come back to the present. (If you prefer sleep support, use 4–7–8 before bed.)
• •After work: Wim Hof — my reset practice to build breathing capacity and track lung health over time.
• •Whenever needed: Fire Breath — I use it to clear my nose/nostrils and feel "clean" again.

If a day shifts, I just move the session — consistency matters more than perfect timing.

Choose based on what you need

• •Need calm? 4–7–8
• •Need presence fast? 4–7
• •Need a reset / energy? Wim Hof
• •Need to clear the nose? Fire Breath
• •Want daily baseline? HRV

Two rules

1. 1. Don't force it. Smaller and consistent wins.
2. 2. Stop if you feel dizzy. Return to normal breathing.

Safety

Never do intense breathwork in water, while driving, or in any situation where fainting could be dangerous.