Week 4 — Lock In the Habit

Goal: make Reco automatic. Short, consistent sessions that fit around shifts, workouts, and stress — so the habit sticks long-term.

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Week rules
1) Week 4 = consistency. Keep sessions easy + repeatable.
2) If you’re busy: do the minimum session (even 4–6 min counts).
3) You should finish calmer. If you feel “worked”, drop resistance and slow the tempo.
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Daily sessions (Days 1–7)

Week 4 is about habit. Show up daily — even if you do the shorter option. If you miss a day, don’t make up sessions — just continue.

Day 1 — Your Anchor Session

6–10 min
  • Pick your anchor time (same time daily if possible).
  • Light–moderate resistance (100% control).
  • Slow rhythm + longer exhales (no forcing).
  • Finish with 30–60 sec very easy breathing.

🎧 Guided audio

Goal: set the habit baseline.

Do: smooth + repeatable.

Day 2 — Busy Day Minimum (Still counts)

4–6 min
  • Easy resistance. Smooth tempo.
  • Every minute: 1 extra-slow exhale.
  • Relax jaw/shoulders (no clenching).
  • Stop early if strain shows up.

🎧 Guided audio

Goal: prove you can keep the habit on busy days.

Do: short + clean reps.

Day 3 — Post-Shift Downshift

6–10 min
  • Drop resistance 1 step (easy).
  • Slow pace — calm control only.
  • Long exhales + relaxed posture.
  • Finish with 60 sec relaxed breathing.

🎧 Guided audio

Goal: switch off faster.

Do: recovery mode.

Day 4 — Pre-Workout Primer (Fresh)

5–8 min
  • Light–moderate resistance. Stop while fresh.
  • Smooth inhale + slightly longer exhale.
  • Short session only (no fatigue).
  • If strain: drop resistance + shorten time.

🎧 Guided audio

Goal: carry calm control into training.

Do: prime, don’t push.

Day 5 — Calm Control Builder

8–12 min
  • Light–moderate resistance (no strain).
  • Steady rhythm for the whole session.
  • Every 2 minutes: 2 longer exhales.
  • Finish calmer than you started.

🎧 Guided audio

Goal: reliable control without fatigue.

Do: smooth reps.

Day 6 — Recovery Mode (After training or stress)

6–10 min
  • If you trained: resistance light.
  • Slow tempo + long exhales.
  • Relax face/neck/shoulders.
  • If cooked: do half the time (still counts).

🎧 Guided audio

Goal: regain calm fast.

Do: recovery tool, not workout.

Day 7 — Lock It In (Your plan)

6–10 min
  • Drop resistance 1 step (clean reps).
  • Perfect rhythm: smooth inhale, longer exhale.
  • Pick your schedule: 3–5 days/week.
  • Write it down: “My anchor time is ____.”

🎧 Guided audio

Goal: finish calm + set long-term habit.

Do: consistency beats intensity.

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