01
Foundations
What is breathwork?
Start with the map: what breathwork is, what it changes, and how to pick the right practice.
Path4 dayspeople new to breathwork
Breathwork for beginners
Four days that turn breathwork from idea into practice.
Start with the map, take a CO₂ baseline, choose Capacity Builder or Deep Focus, then add rhythm, a fast reset, and slower-breathing mastery.
Begin with Day 01Day 01 · Foundations · Measure · Practice choice
Learn the map, measure once, then choose the first practice.
The first day gives breathwork enough structure to stop feeling abstract: what it is, where your CO₂ baseline starts, and whether you want a scored progression or one guided box-breathing session.
3 connected steps.
02
Measure
Take the CO₂ tolerance test
Establish the baseline Auralize uses to personalize tolerance-focused practice.
03
Practice choice
Choose your first practice
Start Capacity Builder if you want to work on your tolerance score, or try Deep Focus if you want one guided box-breathing session.
Program · Work on tolerance score
Use a scaled box-breathing progression after your baseline.
Program · Auralize
CO₂ Capacity Builder
Build calmer control under rising CO2 with short daily box-breathing work.
Start Capacity Builder
Shift · Single session
Try one guided box-breathing session without starting a program.
Control
Deep Focus 💡
Box Breathing shift
Shift · 10 minutes
Deep Focus 💡
Clear the noise
Try Deep Focus
Day 02 · Rhythm
Add a rhythm you can sustain.
Coherence shifts the path from tolerance work into a smoother maintenance pace: no holds, less strain, and a daily rhythm that can carry focus and recovery.
One focused step.
04
Rhythm
Coherence 5.5-5.5
Add a smooth no-hold rhythm once box breathing is familiar. Twelve minutes daily.
Day 03 · Toolbox
Keep a fast reset in reach.
The third day adds a compact acute-stress tool. The physiological sigh is not the whole system; it is the quick reset you keep available when activation spikes.
One focused step.
05
Toolbox
Learn the physiological sigh
For acute stress. Add it to your reactive toolkit.
Day 04 · Program
Continue with a slower-breathing program.
Once the core tools are familiar, Slow Breathing Mastery turns the beginner arc into a longer progression for steadier pacing and more repeatable downshifts.
One focused step.
06
Program
Consider Slow Breathing Mastery
Once the beginner path is complete, the Slow Breathing Mastery program continues the arc.
After the path
Pick the next learning module once this path is complete.
These are compact next-path options, not extra steps inside this sequence.
Athletes path · 5 days
Breathwork for Athletes: A 5-Day Learning Path
A five-day reading and practice path for athletes. Map the performance jobs, measure CO₂ and power, then start cadence and priming work.
Open path
Sleep path · 4 days
Sleep Restoration Path: A 4-Day Learning Path
A four-day learning path for people rebuilding sleep — nasal breathing, evening wind-down, and pre-sleep breathwork.
Open path
Anxiety path · 4 days
Anxiety Recovery Path: A 4-Day Learning Path
A four-day learning path for people working through chronic or recurring anxiety. Match tools to states, drill resets, and add daily coherence.
Open path