PCOS & hormonal health

Steady Weeks

14 days · about 17 minutes in total · free

Fourteen days of slow breathing for the stress side of PCOS.

One day completes per calendar day, so a 14-day program takes 14 days. That pace is the point.

Before you start

Breathwork is a support for stress, sleep and heart-rate variability - not a treatment for PCOS. It complements medical care and lifestyle work; it does not replace either.

Day by day

1. Breath-hold score test — Measure your starting breath-hold score
2. Resonance Breathing — Five and a half breaths a minute
3. Post-Meal Walk Breath — Walk after your biggest meal, breathing nasally
4. Resonance Breathing — Same pace, softer effort
5. Light Breathing (Buteyko) — Less air than you want - gently
6. Post-Meal Walk Breath — Three steps in, four out
7. Breath-hold score test — Mid-point check - retest your score
8. Chandra Bhedana (Left-Nostril Breath) — Left nostril in, right out. Cooling.
9. Resonance Breathing — Ten minutes if you have them
10. Post-Meal Walk Breath — The habit, not the heroics
11. 4-7-8 Relaxing — A sleep-shaped day
12. Chandra Bhedana (Left-Nostril Breath) — Evening down-regulation
13. Resonance Breathing — Finish smooth
14. Breath-hold score test — Final test - two weeks of slower breathing