Weeks 1–2: nasal foundation
Nasal-only breathing during the day. Three sessions of 5 minutes seated diaphragmatic breathing. Stop the moment fatigue rises — this is non-negotiable.
Weeks 3–4: slow pacing
Add coherent breathing (5-5) for 5 minutes, twice a day. Begin gentle walks while breathing through the nose. Continue logging energy and symptoms morning and evening.
Weeks 5–6: extending
Lengthen coherent breathing to 10 minutes. Add one short breath hold (no maximum effort) after a normal exhale, just to reintroduce CO₂ tolerance gently.
PEM warnings
If you crash 24–72 hours after a session, reduce volume by 50% and stay there for a week. Progress is not linear in long COVID — stability is the goal.
What to log
Daily energy (0–10). Symptoms (0–10). Breath rate. The trend matters more than any single day.
Log your sessions in Breathe On and explore the matching guidance at [/breathing-for/long-covid](/breathing-for/long-covid).