Make it a habit: stack it on your coffee

The hardest part of breathwork isn’t the breathing. It’s remembering to do it. The fix is to attach it to a habit you already have.

The formula

“After I [something I already do], I will [one small practice].”

• After I switch the kettle on, I’ll do slow breathing until it boils.
• After I sit down at my desk, I’ll do three physiological sighs.
• After I plug in my phone at night, I’ll do four rounds of 4-7-8.

Keep it tiny

Start smaller than feels worthwhile. A kettle takes about two minutes to boil, which is exactly the two-minute reset. When it’s automatic, you can add more.