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Build Your Breathwork Practice

Combine techniques into sessions. Use pre-built sessions from the book or create your own. The key is being devoted and present with every breath.

How to Construct a Session

  1. Know your goal. Activate? Relax? Build CO₂ tolerance? Explore?
  2. Decide on length. Don't rush — each technique needs time for its effect.
  3. Pick techniques to link. Think about the effect of each and how they sequence.
  4. Make a plan. Planning prevents drifting and forgetting techniques.
  5. Use a metronome or music. Consistent timing prevents drift. Don't use heartbeat — it changes with breathwork.
  6. Create space. Be 100% present. Don't go through the motions.
  7. Reflect afterward. What worked? What needs tweaking? What did you learn?

Session Builder

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Pre-Built Sessions from the Book

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Daily Practice Plans

Don't look at these as prescriptions — they're starting points. Breathwork is ideally done on an empty stomach. Morning and before bed are the best times to begin.

Daily Dopamine Loop Escape Plan

Break the cycle of rumination and anxiety

Morning

  • • Ocean Breathing 1 min
  • • Box Breathing 2 min
  • • Any Superventilation × 3 rounds
  • • Meditation 5 min

Midday

  • • 4,7,8,0 Breathing × 8 rounds OR Box Breathing 2 min

Afternoon (2h after meal, if needed)

  • • Wim Hof Method × 3 rounds

Before Bed

  • • 4,0,8,0 Cadence 3-5 min (Ocean Breathing)

Athletic Performance Plan

Competitive edge for athletes

Morning

  • • CO2 Tolerance Exhale Test
  • • Top Triangle 5 min
  • • Extreme Hypoxia SV × 3 rounds

Midday

  • • Bottom Triangle 10 min (grow as comfortable)

Pre-Workout

  • • Top Triangle 10 min (push comfort)

Intra-Workout

  • • See athletic protocols chapter

Post-Workout

  • • 4,0,8,0 Breathing 5 min (90/90 position)

Before Bed

  • • 4,0,8,0 Cadence 3-5 min (Ocean Breathing)

Plan for Times of Anxiety

When anxiety is high

Morning

  • • Wim Hof Method × 3 rounds
  • • Meditation 5 min

Mid-Morning

  • • 4,7,8,0 (Cadence of Happiness) × 8 rounds

Midday

  • • 4,7,8,0 × 8 rounds

Afternoon (2h after meal)

  • • Wim Hof Method × 3 rounds

Mid-Afternoon

  • • 4,7,8,0 × 8 rounds

Before Bed

  • • 4,0,8,0 Cadence 3-5 min (Ocean Breathing)

Creating Your Own Protocol

Experiment Over Time

Be aware of your internal state within your current context. Everything in your life affects how you feel.

Be Honest with Results

Does the result match the intended effect? Be willing to adjust or discard ideas that don't work.

Document Your Creations

Use the Four Corners notation. Add elements like "pursed lips" or "clicking sound." Share with the world.

Journal

Document subtle changes — sometimes instant, sometimes over time. Your journal is your research log.

Share What Works

Test with multiple people. Your protocol might help millions — or it might be deeply personal. Both are valuable.

Reflect

What session did you build? How will you integrate this custom protocol into your training schedule?