π Morning (5 minutes)
1. Belly Breathing
β±οΈ 2 minutes
- Lips closed
- Inhale through the nose for 4 seconds
- Belly expands
- Exhale through the nose for 6 seconds
2. Tongue Posture Hold
β±οΈ 2 minutes
- Lips gently closed
- Entire tongue on the roof of the mouth
- Breathe only through the nose
3. Slow Nasal Breathing
β±οΈ 1 minute
- Slow inhale
- Slow exhale
- Stay relaxed
πΆ During the Day
Nasal Walking
β±οΈ 15β20 minutes
- Walk at a comfortable pace
- Nose breathing only
- If you feel short of breath, slow down instead of opening your mouth
β° Every Hour (30 seconds)
When you notice you're mouth breathing:
β Close your lips
β Tongue on the roof of the mouth
β Take 5 slow breaths through your nose
π Before Bed (5 minutes)
Belly Breathing
β±οΈ 3 minutes
- Inhale through the nose
- Belly expands
- Exhale slowly through the nose
Tongue Posture
β±οΈ 2 minutes
- Lips closed
- Tongue on the roof of the mouth
- Relax your jaw
- Continue breathing through your nose
Weekly Progress
β Less mouth breathing while working
β Less mouth breathing while watching TV
β Waking up with mouth closed more often
β Nose breathing feels more natural
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