Reco-Week 1

Week 1 — Awareness & Control

Goal: build your baseline. Start light, slow the breath down, and keep each session smooth.

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Week rules
1) Start light — no ego reps.
2) Smooth inhale, longer controlled exhale.
3) If dizzy: pause, breathe normally, restart slower.
Reco Guidance
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Daily sessions (Days 1–7)

Each session: keep it smooth. Finish calm. If you miss a day, don’t “make up” sessions — just continue.

Day 1 — Baseline

5–8 min
Audio Guidance
Play your Day 1 audio below.

Goal: set a pace you can repeat daily.

Do: light resistance, controlled exhales, relaxed shoulders.

Day 2 — Control

6–10 min
Audio Guidance
Play your Day 2 audio below.

Goal: keep the same pace start to finish.

Do: if you speed up, pause 20–30 seconds and restart slower.

Day 3 — Rhythm

8–12 min
Audio Guidance
Play your Day 3 audio below.

Goal: find a comfortable rhythm and hold it.

Do: smooth breathing, no rushing, relax jaw/neck.

Day 4 — Wind-Down

8–12 min
Audio Guidance
Play your Day 4 audio below.

Goal: down-regulate after effort.

Do: prioritise longer exhales, finish calm.

Day 5 — Consistency

8–12 min
Audio Guidance
Play your Day 5 audio below.

Goal: show up even if it’s not perfect.

Do: same resistance as Day 3–4, keep smooth.

Day 6 — Light Push

10–12 min
Audio Guidance
Play your Day 6 audio below.

Goal: slightly challenge control without strain.

Do: if you increase resistance, do it one step only.

Day 7 — Reset

6–10 min
Audio Guidance
Play your Day 7 audio below.

Goal: finish Week 1 feeling calmer than you started.

Do: drop resistance slightly, clean slow breathing.

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