The 7-Day Breathing Challenge

• Title: 7-Day Breathing Challenge: Building Focus and Calm
• Content:
• Introduction: "To fully integrate Awareness of Breath (AOB) into your daily routine, I’m inviting you to take on a 7-day breathing challenge. This challenge is designed to help you improve focus, reduce stress, and build resilience through simple, effective breathing exercises."
• Daily Practice Outline:
• Day 1-2: Box Breathing (4-4-4-4)
• Instructions: Begin your day with 5 minutes of Box Breathing. This exercise will help you calm your mind and prepare for the day ahead.
• Day 3-4: 4-7-8 Breathing
• Instructions: Practice 4-7-8 Breathing: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. Do this for 5 minutes in the evening to help unwind and reduce stress.
• Day 5-6: Morning and Evening Breathwork
• Instructions: Combine Box Breathing in the morning with 4-7-8 Breathing in the evening. Reflect on any changes in your mood and focus throughout the day.
• Day 7: Reflection and Integration
• Instructions: Spend 10 minutes practicing the breathing technique you found most effective. Reflect on how these exercises have impacted your week, and consider how to continue integrating them into your daily routine.
• Tracking Progress:
• Journal: "Each day, write down your thoughts and feelings before and after your breathing exercises. Note any changes in your stress levels, focus, or overall mood."
• Weekly Reflection: "At the end of the week, review your journal entries. Reflect on the impact of daily breath work on your performance and well-being."
• Community Engagement:
• Share Your Journey: Tag me on Instagram @obiemegano or use the hashtag #themapp to share your progress, challenges, and successes with our community. Let’s support each other and celebrate the wins along the way!
• Accountability: "Find a breathing buddy! Pair up with a friend or colleague who is also taking the challenge, and check in with each other daily.

Example Script for the Slide:

"Now that you’ve learned these essential breathing techniques, I’m challenging you to integrate them into your life with our 7-Day Breathing Challenge. This challenge is a simple yet powerful way to experience the benefits of AOB firsthand.

For the first two days, start your morning with 5 minutes of Box Breathing. This will help you set a calm, focused tone for the day. On Days 3 and 4, try the 4-7-8 Breathing technique in the evening—this is a great way to wind down and reduce stress before bed.

By Days 5 and 6, you’ll combine both methods, practicing Box Breathing in the morning and 4-7-8 Breathing at night. Pay attention to how your body and mind respond to these practices.

On Day 7, spend 10 minutes practicing the technique that worked best for you. Reflect on how these exercises have impacted your stress levels, focus, and overall mood.

I encourage you to keep a simple journal where you can jot down your observations before and after each session. At the end of the week, review your notes to see the progress you’ve made.

Don’t forget to share your experience! Whether it’s with a friend, on social media, or in our group, sharing your journey can help keep you motivated and inspired.

Let’s get started!

Updated Breathing Techniques for the Lesson:

1. Box Breathing (4-4-4-4):
• Inhale deeply through your nose for 4 seconds.
• Hold your breath for 4 seconds.
• Exhale slowly through your mouth for 4 seconds.
• Hold for 4 seconds.
• Repeat for 4-5 cycles.

1. 4-7-8 Breathing:

• Inhale deeply through your nose for 4 seconds.
• Hold your breath for 7 seconds.
• Exhale slowly through your mouth for 8 seconds.
• Repeat for 4-5 cycles.