Breathing workbook
Box breathing, 4-7-8, a short seat, a lying rest, and fourteen blank practice logs.
The breathing workbook matches the timer on this site. Box breathing is four equal sides. The 4-7-8 pattern is a breath in for four, a hold for seven, and a breath out for eight. The workbook also includes a short seat and a lying rest, using Easy Seat, Child’s Pose, and Corpse Pose cues from the pose pages, plus fourteen blank logs.
The logs are blank on purpose. They are not filled with someone else’s streak, and they are not a chart of symptoms. Write what you did, or leave them empty. Stop if you feel dizzy, and return to an ordinary breath. Do not use a hold to push through chest pain, fainting, or a breathing problem.
This workbook does not treat anxiety or insomnia. A quieter breath may help you settle before sleep or before a short practice. That is a modest sentence, and it is the only kind we will put on the page. If you are pregnant or you have been told to avoid breath holding, consult a doctor before you use the counts. The Cleveland Clinic explainers linked from the breathing page are the source of the pattern names.
The workbook is one of the five practice PDFs and is inside the complete bundle. It is not a medical device and not a class recording. The preview shows the first pages of the file so the layout is visible before you pay.
$7
The counts match the breathing timer on this site: four equal sides for box breathing, and 4-7-8 for the longer exhale. The seat and the rest use Easy Seat, Child’s Pose, and Corpse Pose cues from the pose pages. The log pages are blank on purpose. Stop if you feel dizzy. This workbook does not treat anxiety or insomnia.
9 pages in the file you receive.
This file is also in the complete practice bundle for $29. The five practice files are $61 if bought separately.
Pages from the PDF
These images are the first pages of the file, rendered from the PDF itself.
The poses and routines in these files are also free on the site. This is movement education, not medical care. Read the terms for how downloads and refunds work once checkout is open.