How to get started with breathing exercises

The VERDEN step-by-step guide to starting breathwork practice

  1. Download the VERDEN App - it’s free on Apple and Android

  2. Watch the VERDEN breathwork tutorial video in the app.  Or click play below:

  3. Remember the key lessons from the tutorial:
  • Close your mouth, always breathe in and out through your nose
  • Breathe from your diaphragm, your stomach should move before your chest does
  • Focus on ‘sipping the breath’ so you fill the whole time between breath change prompts with your inhale and exhale
  • When you are pausing between inhale and exhale be careful not to tense your throat.  It’s a gentle pause, not a tense ‘hold’
  1. Follow the programme below for your first 4 weeks:
  2. Week 1  

    12 minutes morning:

    • 9 minutes Connect Breath - just select the preset on the app (7-7 breath) 
    • 3 minutes free breathing

    12 minutes evening: 

    • 9 minutes Sleep Breath - just select the preset on the app (5-5-5-5 box breath) 
    • 3 minutes free breathing

    Week 2  

    12 minutes morning:

    • 9 minutes Connect Breath - just select the preset on the app (7-7 breath) 
    • 3 minutes free breathing

    12 minutes evening: 

    • 9 minutes Sleep Breath - just select the preset on the app (5-5-5-5 box breath) 
    • 3 minutes free breathing

    Week 3

    15 minutes morning: 

    • 10 minutes 9-9 Breath - select Bespoke on the app (9-0-9-0 breath) 
    • 5 minutes free breathing

    15 minutes evening: 

    • 10 minutes 6-6-6-6 Breath - select Bespoke on the app (6-6-6-6 breath)
    • 5 minutes free breathing

    Week 4

    15 minutes morning: 

    • 10 minutes 10-10 Breath - select Bespoke on the app (10-0-10-0 breath) 
    • 5 minutes free breathing

    15 minutes evening: 

    • 10 minutes 6-6-6-6 Breath - select Bespoke on the app (6-6-6-6 breath)
    • 5 minutes free breathing

    When you have completed the first 4 weeks you can start challenging yourself with ever longer breaths and pauses.  Or you can just keep doing your favourite breathing pattern.  It’s all about working out what makes you feel better.  

    We wish you joy and wellness on your breathwork journey,

    Team VERDEN