30 Day Breathwork Journal with Five Guided Techniques, Printable and Digital PDF

A 30 day breathwork journal with five technique guides, a day by day plan and a daily log: a space to practice, notice and write a few minutes a day.

Each day you note the technique, the minutes and how you felt before and after, then answer a short reflection. If a pattern does not feel good, switch to the extended exhale, the gentlest one in the journal.

What is included

• 5 technique pages with numbered steps, a rhythm bar and a safety line: box breathing, extended exhale, physiological sigh, resonant breathing and 4 7 8 breathing
• 30 day plan at a glance with a technique and suggested minutes for each day (4 7 8 days are capped at 4 rounds, then extended exhale)
• 30 daily logs with before and after 1 to 10 calm scales and a different reflection prompt
• 4 weekly reviews, a streak tracker and a final reflection
• A full safety first page near the front, a welcome page, a goals page, contents page and how to use guide

Formats

• Tabbed digital PDF, US Letter size, with clickable section tabs and a linked contents page
• Print ready PDF, US Letter (8.5 x 11 in)

51 pages in each file.

How to use

Digital: open the tabbed PDF in any PDF annotation app on your tablet, then tap the tabs or contents to jump between sections. Print: choose the US Letter print file, which has a white background to save ink and a wider inside margin for hole punching, and print at home or at a print shop, as many copies as you need for personal use.

Breathwork should feel comfortable. Practice sitting or lying down, never while driving, swimming or in water. Stop and breathe normally if you feel dizzy, lightheaded, tingly or short of breath. Breath holds are always optional: shorten or skip any hold that feels uncomfortable. If you are pregnant or have a heart, lung or other health condition, check with your healthcare provider first. This journal is not medical advice and is not a substitute for professional care.

This is a digital download. Nothing is shipped. The files are not editable. Colors may vary slightly between screens and printers. For personal use only.

Instant digital download. Printable PDF. Not medical advice.