Day 5 – The Shakedown

Before Starting Please Read Safety Warnings HERE

Todays Outline:

1) Setting an intention

2) Gratitude

3) Daily Reflection / Journal

4) Double X Meditation / 10-20-30 Breath

5) Continue Daily check in (Set Alarm) / Breathe Nose Only All Day

6) Shakedown + Nosebreathing

5 Minute Shakedown Track

Recap Day 5:

Reflection / Mindset

Gratitude – Journal or Reflect on 1 or 2 things you are grateful for and try to feel a feeling of gratitude in your body.

Set an intention for this course, what you want to get out of it. Set an intention for your day today

Daily Activity / Exercises

Do the meditation below (Double X meditation)

Add new 10-20-30 Breath Exercise after your meditation above

Try a 5 minute Shakedown nose breathing only, Followed by slow nose recovery breaths until back to normal. The slow recovery breaths are KEY feel the air hunger as you slowly inhale, this will help your body adapt and increase CO2 tolerance. If you feel light headed sit or lie down during recovery.


Don’t forget to set your alarm for 3 check ins.

Reflect on how you feel and share with your friend.

Can you do us a little favor?

At the end of each day if you could take 5 minutes to fill out a quick survey it will help us tremendously to improve the 7 day experience.


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Day 1 Exercises
Day 2 Exercises
Day 3 Exercises
Day 4 Exercises