Awareness

Awareness
Welcome to the first phase of Breath is life!
This section was designed to teach and bring awareness to

your breathing. No matter how far along you are on your
mediation journey, going through this awareness phase is
essential for everyone!
Remember awareness is the first step towards any change.
Over these next couple of weeks you will begin to open your
breathing apparatus. Allowing you to breathe optimally and
to eliminate any improper breathing that would lead to
decreased vitality.
Simply click each video and follow along.
Print out your daily schedule: Make sure you are tracking
your progress on the schedule and following each day
correctly.
@certifiedhealthnut
Awareness Daily Routine: Weeks 1-4
Click the videos below for a follow along.
Morning Stretches
10-15 minutes
Wake up and begin by mobilizing

your tissues through these stretches
and movements. Remember to do
each stretch at your own intensity
and to give yourself permission to
move in anyway that feels good for
your body!
Note: Feel free to add in or hold

any stretch longer than what is
shown.
Box Breathing+Water
Bottle Trick
10 minutes
Now that we have opened up
your breathing apparatus it's
time to begin breathing and
bringing awareness to your
breath.
Note: Perform the water bottle

trick while box breathing. Lay flat on
your back while performing your
breath work. Remember to
envision the 4 sided box as you
breathe.
String Trick
Wear all day until bed
Once you have completed your
stretches and exercises, lightly tie a
piece of yarn or string just above
your belly button. Make sure the
string is just tight enough that it
gives you feedback when it tightens
as you take a full breath,
Note: Set 2 alarms on your

phone in the afternoon and at
night to bring a w a r e n e s s to
t h e s t r i n g s b i o feedback so you
can feel it tightening. Treat this as
a quick meditation to refocus your
breath and to make sure you’re
3
breathing properly!
Daily Schedule Adjust Schedule Accordingly
Day 1 Day 2 Day 3

15 minutes: Morning 15 minutes: Morning 15 minutes: Morning
Stretches Stretches Stretches
10 Minutes Box Breathing/ 10 Minutes Box Breathing/ 3-15 Minutes Box Breathing/
Water Bottle Trick Water Bottle Trick Water Bottle Trick
Rest of the Day: String Trick Rest of the Day: String Trick Rest of the Day: String Trick
(wear for rest of the day)   (wear for rest of the day) (wear for rest of the day)
Note: Set reminders to be Note: Set reminders to be

Note: Set reminders to be
aware of you’re breathing aware of you’re breathing
aware of you’re breathing
throughout the day. throughout the day.
throughout the day.
Day 4 Day 5 Day 6

10 Minutes Box Breathing/ 10 Minutes Box Breathing/ 10 Minutes Box Breathing/

Water Bottle Trick Water Bottle Trick Water Bottle Trick
(wear for rest of the day) (wear for rest of the day)
(wear for rest of the day)
Note: Set reminders to be aware of you’re breathing aware of you’re breathing
throughout the day. throughout the day.
throughout the day.
Day 7 Day 8 Day 9


Water Bottle Water Bottle Water Bottle
(wear for rest of the day. (wear for rest of the day) (wear for rest of the day)
Note: Set reminders to be Note: Set reminders to be Note: Set reminders to be

aware of you’re breathing aware of you’re breathing aware of you’re breathing
throughout the day. throughout the day. throughout the day.
4
Day 10 Day 11 Day 12


water bottle trick water bottle trick water bottle trick
(wear for rest of the day)   (wear for rest of the day)   (wear for rest of the day)  



water bottle trick water bottle trick water bottle trick


15 minutes: Morning 15 minutes: Morning
Stretches Stretches 15 minutes: Morning
Stretches
10 Minutes Box Breathing/ 10 Minutes Box Breathing/
Water bottle trick Water bottle trick 10 Minutes Box Breathing/
Water bottle trick
Rest of the Day: String Trick Rest of the Day: String Trick
(wear for rest of the day. (wear for rest of the day) Rest of the Day: String Trick
(wear for rest of the day)
aware of you’re breathing aware of you’re breathing Note: Set reminders to be
throughout the day. throughout the day. aware of you’re breathing
throughout the day.
5

10 Minutes Box Breathing 10 Minutes Box Breathing/ 10 Minutes Box Breathing/

Water Bottle (If Needed) Water Bottle (If Needed) Water Bottle (If Needed)



Water Bottle (If Needed) Water Bottle (If Needed) Water Bottle (If Needed)
aware of you’re breathing Note: Set reminders to be
aware of you’re breathing aware of you’re breathing
Day 25 Day 26  Day 27 

15 minutes: Morning 15 minutes: Morning
Stretches Stretches 15 minutes: Morning
Stretches
10 Minutes Box Breathing/ 10 Minutes Box Breathing/
Water Bottle (If Needed) Water Bottle (If Needed) 10 Minutes Box Breathing/
Water Bottle (If Needed)
Rest of the Day: String Trick Rest of the Day: Use String
(wear for rest of the day. Trick If Needed Rest of the Day: Use String
Trick If Needed
(Remove string tomorrow)
aware of you’re breathing Note: Set reminders to be
Note: Set reminders to be aware of you’re breathing
aware of you’re breathing throughout the day.
throughout the day.
throughout the day.
6

10 Minutes Box Breathing 10 Minutes Box Breathing/ 10 Minutes Box Breathing/

Use Water Bottle Trick (If Use Water Bottle Trick (If Use Water Bottle Trick (If
Needed) Needed) Needed)
Rest of the Day: Use String Rest of the Day: Use String Rest of the Day: Use String
Trick If Needed Trick If Needed   Trick If Needed

Adjust Schedule
Day 31
Accordingly
15 minutes: Morning
Stretches
Note: Feel free to adjust your
10 Minutes Box Breathing/ schedule so it fits your needs
Use Water Bottle Trick (If accordingly. If you need to
Needed) continue to use the string or
water bottle to bring
Rest of the Day: Use String awareness to your breath,
Trick If Needed 
that is perfectly fine. The
important part is that we
breathe!
throughout the day.
7
THE CERTIFIED HEALTH NUT
instagram.com/thecertifiedhealthnut
https://www.facebook.com/chn333
youtube.com/user/certifiedhealthnut
Want More?
Make sure you send me a DM on instagram if you have any
questions or contact my customer support:
Email: chris@invasiondigitalmedia.com

Awareness

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Awareness

Uploaded by

Copyright:

Available Formats

Awareness

Welcome to the first phase of Breath is life!

This section was designed to teach and bring awareness to

Remember awareness is the first step towards any change.

Simply click each video and follow along.

Wake up and begin by mobilizing

Note: Feel free to add in or hold

Note: Perform the water bottle

Note: Set 2 alarms on your

Day 1 Day 2 Day 3

Note: Set reminders to be Note: Set reminders to be

Day 4 Day 5 Day 6

10 Minutes Box Breathing/ 10 Minutes Box Breathing/ 10 Minutes Box Breathing/

Day 7 Day 8 Day 9

10 Minutes Box Breathing/ 10 Minutes Box Breathing/ 10 Minutes Box Breathing/

Note: Set reminders to be Note: Set reminders to be Note: Set reminders to be

Day 10 Day 11 Day 12

10 Minutes Box Breathing/ 10 Minutes Box Breathing/ 10 Minutes Box Breathing/

Note: Set reminders to be Note: Set reminders to be Note: Set reminders to be

Day 13 Day 14 Day 15

10 Minutes Box Breathing/ 10 Minutes Box Breathing/ 10 Minutes Box Breathing/

Note: Set reminders to be Note: Set reminders to be Note: Set reminders to be

Day 16 Day 17 Day 18

Day 19 Day 20 Day 21

10 Minutes Box Breathing 10 Minutes Box Breathing/ 10 Minutes Box Breathing/

Note: Set reminders to be Note: Set reminders to be Note: Set reminders to be

Day 22 Day 23 Day 24

10 Minutes Box Breathing/ 10 Minutes Box Breathing/ 10 Minutes Box Breathing/

Day 25 Day 26 Day 27

Day 28 Day 29 Day 30

10 Minutes Box Breathing 10 Minutes Box Breathing/ 10 Minutes Box Breathing/

Note: Set reminders to be Note: Set reminders to be Note: Set reminders to be

You might also like

Day 25 Day 26  Day 27 