This practice is intentionally simple. You don’t need perfect technique, consistency matters more. When to use it: - First thing in the morning (2–5 minutes) - Before stressful conversations - When you notice tension or mental noise - Before bed if your system feels wired How to do it: - Inhale through the nose for 4 - Exhale through the nose for 6 - No breath holding - Relax the jaw and shoulders What to expect: - Slower thoughts - Reduced physical tension - More space before reacting If it feels boring, you’re probably doing it right.

Week 1: Stability First This week is about establishing a baseline. Not improving yourself. Not fixing anything. Not pushing discipline. Just stabilising the system. Most men try to build discipline on top of a nervous system that’s already overloaded. That doesn’t work for long. When the system is regulated: - decisions are cleaner - follow-through is easier - pressure feels more manageable So this week, we start there. Your only non-negotiable this week Once per day, spend 5–10 minutes on a simple regulation breath. That’s it. No stacking habits. No optimisation. No intensity. Breath Practice (Daily) - Inhale through the nose for 4 seconds - Exhale through the nose for 6 seconds - Slow, quiet, controlled - Seated or lying down Longer exhales signal safety to the nervous system. That’s the point. If thoughts come up, let them pass. You’re not trying to clear the mind — just slow the body. One additional instruction Pick one fixed time each day to do this. Same place, same time. Structure creates safety. What to watch this week Don’t analyse yourself. Just notice: - moments of tension - urges to distract - restlessness - fatigue No judgement. No correction. Awareness comes before change. Posting (optional) If you want to post in Check-ins, keep it simple: - When you did the practice - Whether you did it consistently - Any noticeable shifts Short. Factual. No essays. Important If you miss a day: - don’t compensate - don’t restart - just continue Consistency beats intensity. We build from here next week. Start today.