🫁 The Journey to 20-20-20 Breathing
While the ultimate goal is the powerful 20-20-20 breathing pattern, the key is gradual progression and consistency, as taught by breathing expert Gurubachan Singh.
Why Deep Breathing Works
- 1 breath/min = instant calm, meditation brainwaves
- Full lungs = 70% more oxygen
- Long holds = less anxiety, better CO₂ tolerance
- Diaphragm = massages organs, better digestion
The Path to Mastery
Start Small: 5-5-5
Begin with 5 seconds inhale, 5 seconds hold, 5 seconds exhale for 11 minutes daily for 2 weeks.
Build Gradually: 7-7-7
Progress to 7 seconds for each phase after consistent practice.
Intermediate: 10-10-10
Continue progressing until you can maintain 10-10-10 consistently.
Advanced: 20-20-20
The ultimate practice that delivers profound benefits.
Proper Technique
Inhale: INFLATE the stomach, lift the diaphragm and EXPAND the lungs fully
Hold: Lock the breath in the chest cavity
Exhale: Reverse the process with control
"It is incremental expansion using the heart not the mind otherwise you cannot sustain. Do it by 5-5-5 seconds each stage and slowly increase the time."
Why SimpleBreathScore?
Track your progress, receive real-time feedback, and build up safely through each level.
Fully customize your breathing practice
Set your own session duration and personalize the breathing pattern to perfectly match your experience level.
Science: Fewer than 4 breaths/min triggers deep meditation states, lowers stress, and boosts clarity.