SOMA Breath Healing Protocol

Respiratory & Lung Health Protocol

A 4-week breathwork protocol to rebuild lung capacity, manage asthma, and reclaim your breath.

4
Weeks
22
Min/Day
40+
BOLT Target

Start Here

Everything you need to know to begin your respiratory recovery journey—no guidance needed.

How This Works

This is a 4-week self-guided program specifically designed for respiratory recovery. Each week builds on the last. Follow the protocol daily and track your progress.

📍 Where You Are Now

Check your current week below. If you're just starting, begin with Week 1—no breath holds initially.

🎧 Daily Practice

Scroll to the Audio section. Start with gentle tracks like Bliss Breath. Progress at your own pace.

📊 Track Progress

Measure your BOLT score weekly. Use the Assessment section to check in on breathing anxiety and exercise tolerance.

Video Tutorials

Watch these guided demonstrations to master the breathing techniques.

Soma Breath Meditation Masterclass

Foundation for lung capacity building

Coronavirus Recovery Breathing

Patrick McKeown - Post-COVID lung capacity rebuilding, BOLT measurement

Balloons, Breathing, and PRI

PRI signature technique for rebuilding lung capacity

Diaphragm Reset

Primary breathing muscle strengthening

Important: Start Without Breath Holds

If you have severe lung conditions (COPD, severe asthma, recent COVID), do NOT do breath holds initially. Focus on diaphragmatic breathing and nasal breathing first. Add gentle breath holds only after Week 2 and when you feel comfortable.

What is BOLT?

Body Oxygen Level Test measures your CO2 tolerance—a key indicator of respiratory health and breathing efficiency.

How to Measure BOLT (Do This Weekly)

  1. Sit comfortably. Relax for 2-3 minutes.
  2. Take 2-3 normal breaths through your nose.
  3. On a normal exhale (not forced), pinch your nose.
  4. Start a timer.
  5. Hold until you feel the first urge to breathe—not until gasping.
  6. Release and breathe normally. Your first breath should be calm, not desperate.
  7. Record the number in your phone notes with today's date.
10-20s
Compromised
20-30s
Moderate
30-40s
Good
40s+
Healthy

Your Daily Routine (22 minutes)

This is the minimum effective dose. Do this every day, no matter what.

Step 1 Measure BOLT weekly → Record it
Step 2 Go to Audio section → Play your track
Step 3 Follow the guided breathing (22 min)
Step 4 Practice nasal breathing throughout the day

The One Rule

Don't skip days. Consistency beats intensity. A 10-minute session is better than no session. If you miss a day, don't restart—just continue where you left off.

Your Healing Profile

Understanding where you're starting from to design the path forward.

R
The Breath Reclaimer
Rebuilding respiratory strength

Current State (Point A)

Desired State (Point B)

Respiratory Healing Audio Library

Gentle breathwork tracks specifically selected for respiratory recovery. Start with the gentlest and progress slowly.

Before Any Session

  • Have your inhaler nearby if you use one—safety first
  • Start in a seated position—don't lie down until comfortable
  • Stop if dizzy or breathless—return to normal breathing
  • Use pulse oximeter if available—monitor oxygen levels
  • Never force anything—gentleness is key to respiratory recovery

Follow-Along: Stress Release, Deep Relaxation

Week 1-2 gentle respiratory healing

Week 1-2: Gentle Foundation (Start Here)

Bliss Breath (Guided)

~10 min · 4:8 pattern · 1 round · Week 1 primary

Best for: Your very first sessions. Gentle introduction to extended exhalation without breath holds. Maximum parasympathetic activation for lung healing. Perfect for respiratory recovery.

Depth (Female Counting)

~22 min · 4:8 pattern · 2 rounds · Week 1-2

Best for: Building respiratory strength through extended exhalation. Ambient music creates calm, relaxed breathing. Progress to this after Bliss Breath feels comfortable.

Tranquility (Female Counting)

~22 min · 4:8 pattern · 3 rounds · Week 1-2

Best for: Calming the nervous system while building lung capacity. 3 rounds of gentle 4:8 breathing. Great for evening sessions to reduce breathing anxiety.

Week 2+: Building Capacity

Morning Gratitude (Female Counting)

~22 min · 2:4/4:4 pattern · 2 rounds · Week 2+

Best for: Morning routine once comfortable with basics. Simple drum beat pattern for round 1. Add only gentle breath holds if comfortable. Skip holds if feeling breathless.

SOMA Daily Dose (with Counting)

~22 min · 2:4/4:4 pattern · 2 rounds · Week 3+

Best for: Standard daily practice once respiratory strength is established. Progress to this track only after comfortable with Morning Gratitude. Monitor breathing throughout—stop if struggling.

Respiratory Recovery Stories

Real transformations from the SOMA Breath community.

How to Retrain Your Breathing (UCLH)

Clinical approach to respiratory recovery for asthma and long COVID

Week 1

Breathing Mechanics

15-20 min daily

Master the fundamentals of diaphragmatic breathing. This is the foundation of all respiratory recovery.

Day 1-3: Diaphragmatic Breathing Mastery

Morning Measure BOLT score (if comfortable)
10 min diaphragmatic breathing practice
Focus: Belly rises on inhale, chest stays still

How to Breathe Diaphragmatically

  1. Lie on your back, knees bent, feet flat on floor
  2. Place one hand on chest, one on belly (below ribs)
  3. Breathe IN through nose—belly rises, chest stays still
  4. Breathe OUT through nose—belly falls gently
  5. If chest moves: slow down, breathe less air
  6. Key: The diaphragm is your primary breathing muscle—strengthen it first

Why this matters: Diaphragmatic breathing improves lung capacity, reduces breathing anxiety, and activates the vagus nerve for healing. It's the single most important technique for respiratory recovery.

Day 4-5: Belly Breathing (Crocodile Position)

Crocodile Breathing

  1. Lie face down on floor or bed
  2. Stack hands under forehead for comfort
  3. Breathe slowly through nose
  4. Feel your lower back and sides expand
  5. This position naturally engages the diaphragm
  6. Practice 5-10 minutes daily

Day 6-7: Posture Awareness & Nasal Breathing

Daily Check posture: shoulders back, chest open
Practice nasal breathing ALL DAY
Tape mouth at night (medical tape) if comfortable

No Breath Holds This Week

If you have severe respiratory issues, skip all breath holds. Focus entirely on establishing proper breathing mechanics. This foundation is more important than any advanced technique.

Week 1 Milestones

  • Can breathe diaphragmatically without thinking
  • Breathing through nose feels natural
  • Reduced breathing anxiety
  • Target BOLT: 15-25 seconds (or improved from baseline)
Week 2

Capacity Building

20-25 min daily

Gently build lung capacity through reduced breathing and CO2 tolerance training.

Understanding CO2 Tolerance

Most people with respiratory issues over-breathe, which paradoxically makes breathing harder. Here's why:

  1. Over-breathing expels too much CO2
  2. Low CO2 constricts blood vessels
  3. Less oxygen reaches tissues (Bohr effect)
  4. Body becomes sensitive to CO2, triggering breathlessness

Solution: Reduced breathing increases CO2 tolerance, improving oxygen delivery and reducing air hunger.

Day 8-10: Reduced Breathing Exercise

Buteyko-Inspired Reduced Breathing

  1. Sit comfortably with good posture
  2. Breathe normally through nose for 1 minute
  3. Reduce breath volume by 10-20%—breathe LESS than normal
  4. You should feel slight air hunger (not distress)
  5. Maintain for 5-10 minutes
  6. Return to normal breathing if uncomfortable

Goal: Train your body to tolerate higher CO2 levels, which paradoxically makes breathing easier.

Day 11-12: Gentle Breath Holds (If Comfortable)

Practice Take 3 normal breaths
On exhale, hold for 5-10 seconds
Release at FIRST urge—no strain
Repeat 3-5 times only

Breath Hold Safety

Skip breath holds if: You have severe COPD, recent pneumonia, active asthma flare, or any distress. The goal is gentle CO2 exposure, not heroic breath holding. Safety first, always.

Day 13-14: Pursed Lip Breathing

Pursed Lip Breathing Technique

  1. Inhale slowly through nose (2 counts)
  2. Purse lips as if blowing out a candle
  3. Exhale slowly through pursed lips (4-6 counts)
  4. This keeps airways open longer
  5. Particularly helpful for COPD and asthma

Week 2 Milestones

  • Can practice reduced breathing for 5+ minutes
  • Comfortable with gentle breath holds (or progressing without them)
  • Breathing feels more controlled, less anxious
  • Target BOLT: 20-30 seconds
Week 3

Functional Breathing

25-30 min daily

Apply your breathing skills to movement and daily activities. Build stamina and exercise tolerance.

Day 15-17: Exercise with Breath Awareness

Activity Walk for 10-15 minutes
Maintain nasal breathing ONLY
Slow down if you need to mouth breathe
This builds aerobic capacity

Nasal Breathing During Exercise

  1. Start with gentle walking
  2. Keep mouth closed—breathe ONLY through nose
  3. If you must mouth breathe, you're going too fast—slow down
  4. Over weeks, you'll be able to go faster while nose breathing
  5. This is how you build true respiratory fitness

Evidence: Nasal breathing during exercise improves VO2 max, reduces exercise-induced asthma, and builds CO2 tolerance faster than any other method.

Day 18-19: Stamina Building

Session 15 min breathing practice
10 min walking (nasal breathing)
5 min cool-down breathing

Day 20-21: Integration Practice

Full Respiratory Protocol

  1. 5 min diaphragmatic breathing warm-up
  2. 10 min reduced breathing practice
  3. 5 min gentle breath holds (if comfortable)
  4. 10 min nasal breathing walk
  5. 5 min relaxation breathing

Week 3 Milestones

  • Can walk 15+ minutes with nasal breathing only
  • Breathing anxiety significantly reduced
  • Feel confident in breathing mechanics
  • Target BOLT: 25-35 seconds
Week 4

Respiratory Freedom

22 min daily (sustainable)

Establish your maintenance protocol and prepare for long-term respiratory health.

Daily Maintenance Protocol

Morning 5 min diaphragmatic breathing
15 min SOMA audio session
10-15 min nasal breathing walk
All Day Maintain nasal breathing awareness

Flare Management Protocol

When asthma or COPD flares occur:

  1. Stop all breath holds and reduced breathing
  2. Use medication as prescribed (inhaler, etc.)
  3. Return to Week 1 basics: gentle diaphragmatic breathing only
  4. Use pursed lip breathing if helpful
  5. Resume progressive training only when stable

Advanced Techniques (Optional)

For Continued Improvement

  1. Gradually increase walking intensity while maintaining nasal breathing
  2. Extend reduced breathing sessions to 15-20 minutes
  3. Practice breath holds during walking (advanced)
  4. Explore SOMA Daily Dose with confidence

Week 4 Milestones

  • Sustainable daily breathing practice established
  • BOLT 30-40+ seconds (or significantly improved)
  • Exercise tolerance noticeably improved
  • Breathing anxiety reduced or eliminated
  • Can manage flares with breathing techniques
  • Identity shift: "I breathe with ease and strength"

Weekly Self-Assessment

Respiratory recovery happens on three levels: body, mind, and belief. Track all three.

Body

Can You Do It?

5s (severe) 20s (moderate) 30s (good) 40s+ (healthy)
0 10 20 30+
None (1) Moderate (5) Severe (10)
0 3-4 7
Mind

Do You Get It?

No idea Getting it Could explain it
No idea Getting it Could explain it

The Science (Simple)

  1. Diaphragmatic breathing → Strengthens primary breathing muscle, improves lung capacity, reduces breathing work
  2. Nasal breathing → Filters air, warms it, produces nitric oxide (vasodilator), improves oxygen uptake
  3. CO2 tolerance → Higher CO2 improves oxygen delivery (Bohr effect), reduces air hunger, prevents hyperventilation
  4. Reduced breathing → Trains CO2 tolerance, reduces over-breathing, improves respiratory efficiency
Belief

Do You Believe It?

Check statements that feel TRUE for you:

"My lungs are strong"
"I breathe with ease"
"My capacity grows daily"
"I trust my breath"
"Breathing is my superpower"
"I am not defined by my condition"
"I can exercise without fear"
"Recovery is happening now"

The Real Target

Breathing techniques are tools. The goal is to believe you can breathe freely again.

When beliefs shift, breathing follows.

Evidence & Recovery Stories

Real transformations from the breathwork community.

Post-COVID Lung Recovery

"After COVID-19, I could barely walk up stairs without gasping. Six weeks of diaphragmatic breathing and reduced breathing practice brought my lung capacity back. Now I'm running again."

Key Protocol:

Started with 5 minutes of gentle diaphragmatic breathing daily. Added reduced breathing after 2 weeks. Progressed to nasal breathing walks by week 4. Full recovery in 6-8 weeks.

Asthma Management Success

"Asthma controlled my life for 20 years. Learning proper breathing mechanics—especially nasal breathing and CO2 tolerance—reduced my inhaler use by 80%. I finally feel free."

Key Insight:

Over-breathing is common in asthma, creating a vicious cycle. Buteyko-inspired reduced breathing broke the cycle. Nasal breathing during exercise prevented exercise-induced asthma attacks.

Lung Cancer Survivor Protocol

"Following lung cancer surgery, breathwork became my rehabilitation. Diaphragmatic breathing rebuilt my capacity. Reduced breathing gave me control. I'm stronger now than before diagnosis."

Protocol Highlights:

Worked with medical team throughout. Started with 2-3 minutes daily post-surgery. Gradually increased to 20-30 minutes. Focused on quality over quantity. Patience was key—recovery took 3-4 months.

The Science: Why This Works

These aren't just anecdotes—there's solid science behind respiratory breathwork:

  • Diaphragmatic breathing improves lung capacity and respiratory muscle strength (proven in COPD studies)
  • Nasal breathing produces nitric oxide, which dilates airways and improves oxygen uptake
  • CO2 tolerance training improves the Bohr effect—better oxygen delivery to tissues
  • Reduced breathing corrects chronic hyperventilation, common in respiratory conditions
  • Buteyko method has clinical evidence for asthma management and reduced inhaler use