Your Free Exercise
Long press on the QR code below to access the free exercise. Go lower to learn how to use it 👇
If you feel that you are still a beginner on breathing techniques then I highly suggest that you download first the BRTHE app. This app will teach you how to execute the correct technique to use the full capacity of your lungs, it will explain the rhythms in breathing and will generally allow you to have the foundation to enjoy the most from BRTHE Pro.
How to use this exercise
The exercise you just added is called Alternate Breathing Beginners. This exercise is composed of two breathing cycles.
One exercise cycle: you start by blocking your right nostril and inhaling through your left. When your lungs are full unblock your right nostril and block your left. Exhales through your right nostril and then inhale through the right nostril one more time. When your lungs are full swift the blocked nostril. Remember: only switch nostrils when your lungs are full. Exhale through the left nostril.
The rhythm, the ration between phases of breathing, of this exercise is 1-2-1-0. This means that you will set a time to inhale, hold twice that length of time and then exhale in the same time you inhaled.
This is a beginner rhythm and ensures that you can build up and grow into the exercise. Here is our suggested 4 week progression:
Week | Inhale | Cycles | Exercise Duration |
|---|---|---|---|
1 | 3 seconds | 8 cycles | 3:12 |
2 | 4 seconds | 7 cycles | 3:44 |
3 | 4 seconds | 8 cycles | 4:16 |
4 | 5 seconds | 7 cycles | 4:40 |