Targeted Resisted Breathing – Cheat Sheet

Step 1: Imagine Yourself Optimized

• Long aligned spine

• Breathe from your diaphragm

• Inhale through your nose

• Exhale through pursed lips

• Deep sense of calm

• Avoid pushing, forcing, or straining

Step 2: Diaphragmatic Breathing

• Sit up straight with back support

• Tactile feedback:

  • Back expands into chair

  • Front expands into crossed arms

• 4.1.8.1 Breathing Pattern:

  • Inhale through the nose

  • Exhale through pursed lips

• Practice for 2 minutes, up to 4 times per day

Step 3: Diffusing Your Attention

• Visualize breathing into your whole body (head, neck, and torso)

• Whole body expanding and releasing with each breath

Step 4: Targeted Resisted Breathing

• 4.1.8.1 count with a fuller inbreath

• Calmly resist the outbreath without pushing or straining

• Just diaphragm and lips working

  • Rest of your body stays out of the way

  • Aligned, released, calm, and still

• Focus on sensations but don’t attach to them

Step 5: Immediate Expert Feedback

• Use a smart device to measure HRV.

• Practice, make small changes, check HRV score

• Internalize feedback and adjust as needed

Step 6: Application

• Can control effort but cannot control score

• Moderate resistance

  • Blowing across a hot drink

• Practice for 2 minutes

  • Establish baseline HRV score.

• Gradually increase resistance by about 5% every few days

• Avoid overtraining

Topping Out

• Blowing as well as you currently can, without stressing or straining

  • Zero strain

• Maintain this level

• Avoid overtraining

General Guidelines

• Up to 4 times daily for 2 minutes each.

• 2-minute morning HRV check.

• 10 minutes total

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  Medical Disclaimer

  Please consult with your licensed health care professional before beginning this or any other breathwork protocol.

  All content and information on this website is for informational and educational purposes only, does not constitute medical advice, and does not establish any kind of patient-client relationship by your choice to use it. Although we strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information.