Building Back Good Habits for 2026
January is the month of change. It’s the start of a new year.
We have big plans that will change our lives, and the lives of those around us.
The first week we dive in with great enthusiasm and fervor.
Will it last?
The conclusion at the end of month is usually not favorable.
Old habits and doubts start seeping in.
You ask yourself: “Do I really need to do a workout every morning?”
What you need to learn is how to form good habits.
Breath as the Guiding Light
Our breath is one of the most important powerful tools to reinforce routine.
It’s accessible. Any time. Anywhere. For free.
It’s a direct link to our nervous system through the vagus nerve.
Do you want to get more out of each breath?
Start with building awareness from the ground up.
We breathe 20.000 to 30.000 times a day.
Learn to appreciate every breath, and allow the breath to lead.
Synchronize your breathing with your steps.
The following playful exercise teaches you how to do this smoothly.
Motion Game (4:2:4:2)
Inhale: 4 steps
Pause: 2 steps
Exhale 4 steps
Pause: 2 steps
Daily Breathing Programs that Work
One of the main reasons why people do not stick to habits, is lack of guidance.
We often only have a few minutes to spare on a day.
Fitting in breathing can be a challenge; which exercises do you practice, and for how long?
An integral part of the Breatheology Method is learning how to create your own personal program that fits your needs and schedule.
That sounds scary, which is why there are a few guidelines to help you select the right exercises.
Program Breakdown
Phase 1: Mental And Physical Warm-up (2-5 Minutes)
Phase 2: Breathing Exercises (5-10 Minutes)
Phase 3: Meditation And Relaxation (2-10 Minutes)
Phase 4: Prayer And Gratitude (1-5 Minutes)
Remember, consistency is key.
You achieve more by practicing 5 to 10 minutes everyday than a weekly one hour session.
That's why building (and refining) your own personal program sets you up for success.
I strongly recommend checking out the 30-day Breatheology Fundamentals course, where we go much deeper into the how & why of creating the perfect program for you.
Start Your Program TodayHow do I train my diaphragm to help me fully exhale?
- Practice Uddiyana Bandha (diaphragm lifting exercises) - both static and dynamic versions
- Start with the dynamic version (moving diaphragm up and down as it's easier for most people
- Focus on airflow control through Ujjayi breathing (ocean breath/warrior breathing)
- Practice on an empty stomach (2-3 hours after eating, ideally morning before breakfast)
- Use massage on lower ribs and floating ribs while breathing
- Practice lying down to use gravity to help
How do I breathe during singing to prevent straining of the throat and neck?
- Focus on relaxation FIRST - Take a full week to learn deep relaxation before attempting any breathing exercises
- Practice lying down - Use gravity to help relax muscles and make diaphragm work easier
- Use passive exhale technique - Breathe out naturally (like a sigh or "ahh"), then gently lift the diaphragm like a jellyfish moving in water
How do you teach diaphragmatic breathing to people who cannot grasp the concept?
- Show, don't just tell - Visual demonstration is key ("monkey see, monkey do")
- Use all senses - Visual, auditory, and tactile/touch approaches
- Start with what they CAN do - Focus on lip pursing and slow exhales through the mouth
- Be very physical - Touch, massage the lower ribs, help them feel movement
- Explain the "why" - Teach the biological benefits (nitric oxide, oxygen delivery, energy)
- Use ratio breathing (1:2 breathing) as a simple, efficient relaxation technique
- Don't overthink it - Avoid complex medical terminology; keep it simple and practical
What is the best breathing exercise to prevent jet lag when flying long distances?
- Eat according to the new time zone immediately upon arrival
- Do morning breathwork routine - get up at the local time and do your normal breathing practice
- Breathe through your nose during the flight
- Do snake breathing (slow exhales through the mouth) to increase oxygen levels
- Stay hydrated - drink water and fresh juice with minerals
- Think like an athlete - plan ahead for hydration and nutrition
A Special Sunset Offer For You
I would not have been able to set my Guinness World Records & become the first person to hold their breath for over 20 minutes if I wasn't able to gain mastery over breath, body, and mind.
Over the years, I have trained athletes, business leaders, singers, and many more. I am confident you can do the same and to make this teaching more accessible, I have condensed my 30+ years of experience into the 30-day Breathwork Fundamentals Program.
Save $350 today, and, as a special bonus, also get access to the Flow on Command mini course, the 5-Sense Flow Framework and this Live Call Replay.
Meet you soon!
Breatheology Fundamentals
$147
Normal Price: $497
✅ 12 Core Course Modules — a complete step-by-step system
✅ Personal Programs — guidance on how to create your own personal program
✅ Breatheology eBook — practical guidance for daily life
✅ Guided Meditation Audio — calm your mind in minutes
✅ Limited Time Bonuses — Flow on Command mini course
Breatheology Masterclass
$997
Normal Price: $1997
✅ Complete library with all breath, body & mind exercises, including all videos from the Fundamentals course
✅ Extended breathing tutorials & deep dives
✅ Practical guides for real-life implementation
✅ 12 Monthly Live Calls with Stig Severinsen
✅ Option to Upgrade to Instructor Certification Track to become a certified Breatheology Instructor
