Day 3: Three Minutes + Your First Evening Practice
Three minutes of daytime breathing, plus a bedtime technique to wind down your nervous system.
Day 3 of 7
Today marks the halfway point of your first week. Three minutes of slow breathing in the morning, and tonight we add something new: 4–4–6–2 breathing before bed.
The evening practice uses a breath hold pattern — inhale, hold, long exhale, hold empty — that nudges your nervous system toward deeper rest. You don't need audio for this one. Just count in your head.
Morning Practice — 3 Minutes
4-second inhale • 6-second exhale • 3 minutes total
5-second inhale • 5-second exhale • 3 minutes total
Tonight's Practice
Two minutes of 4–4–6–2 breathing before bed.
- 1 Inhale for 4 seconds
- 2 Hold for 4 seconds
- 3 Exhale slowly for 6 seconds
- 4 Hold empty for 2 seconds
No tones for this one — count in your head and adjust the speed of your counts to match your comfort level.
Ready to go deeper?
The Anxious Person's Breath Manual synthesizes 454 studies into a complete breathing system for anxiety.
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