O2 LAB 21-Day Breathwork Experience A self-guided breathwork journal to support your clarity, calm, energy, and expansion. Welcome to your 21-day breathwork journey! This journal is designed to support you through a structured path of self-discovery using breath. Each day includes space for re lection, an af irmation or quote, and a link to a breathwork practice. The printable version includes QR codes; the digital version includes clickable links. You’ll also learn about natural chemicals produced through breathwork (like nitric oxide, GABA, and DMT), along with the types of breathwork that support these shifts. before we begin please read over the contraindications before proceeding Contraindications for Breathwork Breathwork can be a powerful and transformative practice, but it's not suitable for everyone. The following conditions may require medical advice or modi ication of the practice. Always consult with a healthcare provider before beginning breathwork if any of these apply: Physical Contraindications Cardiovascular disease (including high blood pressure, heart attack, or stroke history) Epilepsy or history of seizures Glaucoma or retinal detachment Recent surgery or physical injury, especially in the chest, brain, or abdomen Severe or uncontrolled asthma (unless an inhaler is present and approved by a doctor) Pregnancy (especially in later stages – gentle breathwork only recommended) Any condition requiring regular medications (check with your doctor irst) Psychological Contraindications Severe psychiatric conditions (e.g., schizophrenia, bipolar disorder, psychosis) PTSD or trauma — breathwork may bring up intense emotional release and should be approached gently and ideally with professional support Substance Use Breathwork should not be practiced under the in luence of drugs or alcohol Please Note: Breathwork can lead to temporary sensations such as tingling, lightheadedness, or emotional release. These are often normal but can feel intense. Always listen to your body, and remember: you can return to a natural breath at any time. Day 1. SOMA Breath (Daily Dose) A rhythmic, music-guided breathwork combining breath reten on, energy ac va on, and visualiza on to elevate mood, increase oxygena on, and boost vitality. Today's Intention: [e.g., Calm / Energize / Focus] Re lection Prompt: • What am I feeling right now?• What do I want to shift today?• What came up after the practice? Breathwork Practice: SOMA Breath Meditation Daily Dose (Original Mix) Day 2. Coherent Breathing A slow, even breath pa ern (usually 5.5 breaths per minute) that balances the autonomic nervous system, promo ng calm, focus, and heart-brain coherence. Today's Intention: [e.g., Calm / Energize / Focus] Re lection Prompt: • What am I feeling right now?• What do I want to shift today?• What came up after the practice? Breathwork Practice: Heart Coherence Breathing Exercise | HRV Resonant Cardiac Breathwork | TAKE A DEEP BREATH Day 3. Box Breathing A structured method (inhale–hold–exhale–hold, e.g., 4- 4-4-4) used by Navy SEALs to reduce stress, enhance focus, and regulate emo onal response. Today's Intention: [e.g., Calm / Energize / Focus] Re lection Prompt: • What am I feeling right now?• What do I want to shift today?• What came up after the practice? Breathwork Practice: Box Breathing Exercise | TAKE A DEEP BREATH | Pranayama Series Day 4. 4-7-8 Breathing Inhale for 4, hold for 7, exhale for 8. Great for calming anxiety, promo ng deep sleep, and rese ng the nervous system. Today's Intention: [e.g., Calm / Energize / Focus] Re lection Prompt: • What am I feeling right now?• What do I want to shift today?• What came up after the practice? Breathwork Practice: Box Breathing Relaxation Exercise | 5 Minutes Beginner Pace | Anxiety Reduction Pranayama Technique Day 5. Wim Hof Method A powerful breathing technique using cycles of deep breathing and reten on to increase oxygen levels, improve resilience, and s mulate inner heat. Today's Intention: [e.g., Calm / Energize / Focus] Re lection Prompt: • What am I feeling right now?• What do I want to shift today?• What came up after the practice? Breathwork Practice: Guided Wim Hof Method Breathing Day 6. Alternate Nostril Breathing (Nadi Shodhana) A yogic breath that alternates nostrils, helping balance both brain hemispheres, calm the mind, and enhance clarity. Today's Intention: [e.g., Calm / Energize / Focus] Re lection Prompt: • What am I feeling right now?• What do I want to shift today?• What came up after the practice? Breathwork Practice: Guided Alternate Nostril Breathing Meditation (Nadi Shodhana) | 5 Minutes Day 7 Breath of Fire A rapid, rhythmic breath through the nose, used in Kundalini yoga to energize, detoxify, and awaken internal power. Today's Intention: [e.g., Calm / Energize / Focus] Re lection Prompt: • What am I feeling right now?• What do I want to shift today?• What came up after the practice? Breathwork Practice: Guided Breathwork | Natural Energy I Breath of Fire (3 Rounds) “Breath of ire is a rapid, rhythmic breath where the exhale is forceful through the nose using a quick abdominal contraction, and the inhale happens naturally between each exhale.” Day 8. Deep Belly Breathing (Diaphragma c) Focused breathing into the lower belly, s mula ng the vagus nerve and helping reduce cor sol levels for deep relaxa on. Today's Intention: [e.g., Calm / Energize / Focus] Re lection Prompt: • What am I feeling right now?• What do I want to shift today?• What came up after the practice? Breathwork Practice: learn how to diaphramtically breath in this video (2524) How To Improve Your Breathing - A Tutorial For Diaphragmatic Breathing - YouTube How to Do Diaphragm Breathing | Niraj Naik | SOMA Breath® Then take the technique and practise the breath to this video clip Bring Me Back To Love Day 9. GABA-Boos ng Slow Breath Slow, mindful breathing that increases GABA (a calming neurotransmi er), ideal for anxiety relief and nervous system support. Today's Intention: [e.g., Calm / Energize / Focus] Re lection Prompt: • What am I feeling right now?• What do I want to shift today?• What came up after the practice? Breathwork Practice: Guided Coherence Breathing: Calm your Heart Day 10. Nitric Oxide Humming Breath Slow nasal breathing with a gentle hum on exhale; boosts nitric oxide produc on, improving circula on, oxygen delivery, and immune func on. Today's Intention: [e.g., Calm / Energize / Focus] Re lection Prompt: • What am I feeling right now?• What do I want to shift today?• What came up after the practice? Breathwork Practice: 15x More Nasal Nitric Oxide with Humming (Brahmari Pranayama) Day 11. Ocean Breath (Ujjayi) A calming, slightly audible breath from the throat that mimics the sound of the ocean—soothing for both body and mind, commonly used in yoga. Today's Intention: [e.g., Calm / Energize / Focus] Re lection Prompt: • What am I feeling right now?• What do I want to shift today?• What came up after the practice? Breathwork Practice: Ujjayi Breathing | Yoga with Adriene Day 12. Lion’s Breath A forceful exhale with tongue out and eyes wide— releases pent-up energy, tension, and stagnant emo ons. Today's Intention: [e.g., Calm / Energize / Focus] Re lection Prompt: • What am I feeling right now?• What do I want to shift today?• What came up after the practice? Breathwork Practice: Lion's Breath - Foundations of Yoga Day 13. Rebirthing Breathwork Conscious connected breathing that helps release deep emo onal pa erns, trauma, and blocked energy, o en ed to birth experiences. Today's Intention: [e.g., Calm / Energize / Focus] Re lection Prompt: • What am I feeling right now?• What do I want to shift today?• What came up after the practice? Breathwork Practice: FREEquency, Ep 01: Rebirthing Breathwork Day 14. Shamanic Breathwork Uses rhythmic breathing and music to enter altered states of consciousness, aiding in emo onal release and spiritual insight. Today's Intention: [e.g., Calm / Energize / Focus] Re lection Prompt: • What am I feeling right now?• What do I want to shift today?• What came up after the practice? Breathwork Practice: 20 Min Shamanic Breathwork Journey To Help Enter Trance Like State I Tribal Drumming Music Day 15. Clarity Breathwork A gentle form of connected breathing that promotes emo onal clearing, intui ve insight, and a peaceful heart-centered state. Today's Intention: [e.g., Calm / Energize / Focus] Re lection Prompt: • What am I feeling right now?• What do I want to shift today?• What came up after the practice? Breathwork Practice: 15 Min Guided Breathwork For Brain Fog & Mental Clarity I 3 Rounds Day 16. Holotropic Breathwork An intense, deep breathing technique paired with music to access non-ordinary states of awareness, used for healing and self-explora on. Today's Intention: [e.g., Calm / Energize / Focus] Re lection Prompt: • What am I feeling right now?• What do I want to shift today?• What came up after the practice? Breathwork Practice: Power Breathing & Holds | Fast Deep Pace | TAKE A DEEP BREATH Day 17. Transformational Breath A technique combining breath, movement, and sound to clear blocked energy, open the respiratory system, and access higher states of consciousness. Today's Intention: [e.g., Calm / Energize / Focus] Re lection Prompt: • What am I feeling right now?• What do I want to shift today?• What came up after the practice? Breathwork Practice: 1 Hour Transformational Breathwork Journey to Let Go And Embrace New Beginnings Day 18. Buteyko Method A gentle breathing technique focused on nasal breathing and reducing breath volume to improve carbon dioxide tolerance and overall respiratory efficiency. Supports calm, balanced energy and can be especially helpful for asthma, anxiety, and sleep quality. Today's Intention: [e.g., Calm / Energize / Focus] Re lection Prompt: • What am I feeling right now?• What do I want to shift today?• What came up after the practice? Breathwork Practice: Buteyko Breathing - Breathe Light, Slow & Deep | Guided Exercise for Anxiety & Brain Fog