Calm Breath — from your journal
The same breath printed before each mandala in your journal.
- · Breathe in for 4
- · Hold for 4
- · Breathe out for 6
Your level: 1 minute · 4 breaths
Ready when you are
Free bonus
Breathe & Move
Your free bonus from Gentle · Steady · Bold
Pick your level, then try a breathing exercise or a routine. Move within your comfort and stop if anything hurts.
Download the printable versionChoose your level
Gentle level selected. Amounts below are updated.
Guided breathing
Box Breathing
Steadies a busy mind.
- · Breathe in for 4
- · Hold for 4
- · Breathe out for 4
- · Hold for 4
Your level: 4 rounds · 4 breaths
Ready when you are
Calming Breath
A longer exhale helps your body settle.
- · Breathe in for 4
- · Breathe out slowly for 6
Your level: 1 minute · 6 breaths
Ready when you are
One-Minute Reset
For any moment you need to start again.
- · Drop your shoulders
- · Breathe in for 4, out for 6, five times
- · Notice five things you can see
Your level: 1 round · 5 breaths
Ready when you are
Feel light-headed? Stop and breathe normally.
Movement routines
Safety first. Listen to your body and move within a comfortable range. Stop if anything causes pain, dizziness or shortness of breath. Check with a doctor before starting a new exercise routine, especially if you are pregnant, injured or managing a health condition.
Weeks 1 & 5 · any morning
Morning Mobility
About 5 minutes. Wake up stiff joints and start the day loose.
Levels show breaths or reps for each move.
Level: Gentle
Neck Release
Tilt one ear toward your shoulder. Breathe slowly, then switch sides.
Gentle: 3 breaths / side
Reach Up
Inhale and sweep your arms overhead. Exhale and lower them.
Gentle: 5 reps
Side Bend
Reach one arm up and over. Keep both feet grounded. Switch sides.
Gentle: 3 breaths / side
Hip Circles
Hands on hips. Draw slow circles with your hips, then reverse.
Gentle: 5 each way
Cat & Cow
On hands and knees, round your back, then gently arch it. Move with your breath.
Gentle: 5 rounds
Forward Fold
Soften your knees and let your upper body hang heavy.
Gentle: 3 breaths
Listen to your body and move within a comfortable range. Stop if anything causes pain, dizziness or shortness of breath. Check with a doctor before starting a new exercise routine, especially if you are pregnant, injured or managing a health condition.
Week 6 · 2–4 times a week
Strength Basics
About 10–20 minutes. Body-weight strength, no equipment.
Do every move once for one round. Rest 60 seconds between rounds.
Level: Gentle
Chair Squat
Sit back toward a chair, tap it lightly, and stand tall. 8–12 reps.
Gentle: 1 round
Counter Push-Up
Hands on a sturdy counter, body in one line. Lower and press away. 8–12 reps.
Gentle: 1 round
Glute Bridge
Feet flat, press through your heels and lift your hips. 10–15 reps.
Gentle: 1 round
Reverse Lunge
Step one foot back and lower gently. Hold a wall if needed. 6–10 per side.
Gentle: 1 round
Knee Plank
Forearms and knees down, body in a line from head to knees. Hold 15–30 seconds.
Gentle: 1 round
Listen to your body and move within a comfortable range. Stop if anything causes pain, dizziness or shortness of breath. Check with a doctor before starting a new exercise routine, especially if you are pregnant, injured or managing a health condition.
Week 7 · 5 days a week
Endurance Builder
Build your engine at a pace you can talk through.
Warm up, build, then cool down.
Level: Gentle
March in Place
Warm up by lifting your knees and swinging your arms.
Gentle: 2 minutes
Step Jacks
Step one foot out as your arms rise. Alternate sides. Low impact.
Gentle: 3 × 30 sec
Brisk Walk
Walk at a pace where you can talk, but not sing.
Gentle: 10 minutes
Calf Stretch
Hands on a wall, back leg straight, heel down. Switch sides.
Gentle: 30 sec / side
Listen to your body and move within a comfortable range. Stop if anything causes pain, dizziness or shortness of breath. Check with a doctor before starting a new exercise routine, especially if you are pregnant, injured or managing a health condition.
Week 8 · any evening
Evening Restore
About 10 minutes. Unwind your body before sleep.
Move slowly. Nothing should hurt.
Level: Gentle
Belly Breathing
Lie down with your hands on your belly. Let them rise and fall.
Gentle: 1 minute
Knee to Chest
Hug one knee gently toward you. Switch sides.
Gentle: 20 sec / side
Lying Twist
Let both knees fall to one side. Keep your shoulders heavy. Switch.
Gentle: 20 sec / side
Legs Up the Wall
Rest your legs against a wall and let your whole body be still.
Gentle: 2 minutes
Child's Pose
Knees wide, hips back, forehead down. Breathe into your back.
Gentle: 30 seconds
Listen to your body and move within a comfortable range. Stop if anything causes pain, dizziness or shortness of breath. Check with a doctor before starting a new exercise routine, especially if you are pregnant, injured or managing a health condition.
Weeks 10–12 · any day
Gentle Yoga Flow
About 10–15 minutes. Move with intention, one breath at a time.
Hold each pose for the breaths shown, then repeat the flow.
Level: Gentle
Mountain
Stand tall, feet grounded, shoulders soft.
Gentle: 3 breaths
Upward Salute
Sweep your arms overhead and lengthen through your fingertips.
Gentle: 3 breaths
Forward Fold
Fold from your hips with soft knees.
Gentle: 3 breaths
Downward Dog
Hands and feet down, hips lifted. Bend your knees as much as you need.
Gentle: 3 breaths
Warrior II
Wide stance, front knee over ankle, arms reaching long. Both sides.
Gentle: 3 breaths / side
Tree
Foot on your ankle, calf or inner thigh, never the knee. Hold a wall if you like.
Gentle: 3 breaths / side
Listen to your body and move within a comfortable range. Stop if anything causes pain, dizziness or shortness of breath. Check with a doctor before starting a new exercise routine, especially if you are pregnant, injured or managing a health condition.
What to use each week
Month One · Reconnecting Mind
Week 1 · Quiet Mornings
Gentle walks and morning stretches
Use this: Morning MobilityWeek 2 · Thought Watcher
Walking without headphones: let thoughts surface
Use this: A walk, then Calming BreathWeek 3 · Gratitude Deepening
Stretch with gratitude for each part of your body
Use this: Gentle Yoga FlowWeek 4 · Mental Space
Breathwork: 5 slow minutes each day
Use this: Calm Breath, 5 minutes
Month Two · Healing Body
Week 5 · Mobility & Breath
Mobility & breath
Use this: Morning MobilityWeek 6 · Strength
Strength
Use this: Strength BasicsWeek 7 · Endurance
Endurance & cardio
Use this: Endurance BuilderWeek 8 · Restore
Recovery: stretch, walk, rest
Use this: Evening Restore
Month Three · Elevating Soul
Week 9 · Kindness
Walks with someone you care about
Use this: A shared walk, then Box Breathing togetherWeek 10 · Values
Yoga or stretching with an intention
Use this: Gentle Yoga FlowWeek 11 · Release
Movement that lets go: dance, shake, flow
Use this: Free movement, then Evening RestoreWeek 12 · Purpose
Nature walks in silence
Use this: A quiet walk, then Calm Breath
Questions
Safety first. Listen to your body and move within a comfortable range. Stop if anything causes pain, dizziness or shortness of breath. Check with a doctor before starting a new exercise routine, especially if you are pregnant, injured or managing a health condition.