BREATHING EXERCISE TRACKER

● Most Effective Breathing Pattern:

1. 4 Counts: ​INHALE
2. 4 Counts: HOLD
3. 4 Counts: ​EXHALE
4. 4 Counts: HOLD

● The combination of above 4 steps is called ​1 Breathing Cycle

● REPEAT this cycle 20 times as 1 set of Breathing Exercise
● Do 3 Sets of Breathing Exercise Everyday:
Morning: 1 Set
Afternoon: 1 Set
Evening: 1 set
● Each set takes 5 minutes only

Day Morning Afternoon Evening Score

MONDAY (33%) (66%) (100%)
TUESDAY (33%) (66%) (100%)

WEDNESDAY (33%) (66%) (100%)

THURSDAY (33%) (66%) (100%)
FRIDAY (33%) (66%) (100%)
SATURDAY (33%) (66%) (100%)

SUNDAY (33%) (66%) (100%)

● TICK IN THE BOX AFTER DOING 1 SET OF BREATHING EXERCISE

AVERAGE TOTAL RESULT

SCORE

LESS THAN 33% DON’T UNDERESTIMATE THE POWER OF BREATHING

EXERCISE. BUCK UP, BE COMMITTED !!

33% TO 99% GOING GREAT, KEEP IT UP !

100% CONGRATULATIONS!! YOU’RE A WINNER

 EXERCISE TRACKER

If you are not fond of exercising, then just 15 minutes of normal physical
activity can be very beneficial for you.

In these 15 minutes you will do three physical steps:

1. Running (5 minutes)
2. Jumping (5 minutes)
3. Stretching (5 minutes)

1. ​Running
Running can be done in park, on terrace, on road (with no traffic) or even
in a room if you run at your spot only. You can do brisk walks also.

2. Jumping
Short Jumping at your spot can be a good physical activity. Do not try to
jump high.

3. ​Stretching
a) Stretching of Legs
b) Stretching of Hands
c) Stretching of Back, Waist and Front part of body
You may refer to the internet for a detailed process of stretching.
 Day Walk/Run Jump Stretch Score

MONDAY (33%) (66%) (100%)

TUESDAY (33%) (66%) (100%)
WEDNESDAY (33%) (66%) (100%)
THURSDAY (33%) (66%) (100%)
FRIDAY (33%) (66%) (100%)
SATURDAY (33%) (66%) (100%)
SUNDAY (33%) (66%) (100%)

● TICK IN THE BOX AFTER DOING THE STEP : RUNNING, JUMPING

OR STRETCHING

AVERAGE TOTAL RESULT

SCORE

LESS THAN 33% DON’T UNDERESTIMATE THE POWER OF SIMPLE

EXERCISE. BUCK UP, BE COMMITTED !!

33% TO 99% GOING GREAT, KEEP IT UP !

100% CONGRATULATIONS!! YOU’RE A WINNER