7-Day Breathing Plan

7-Day Breathing Power Plan
(only 5-10 minutes a day)

In short: This plan strengthens your respiratory muscles and improves
your perseverance.

Day 1 – Basics & Technique (5 min)
● Resistance: very light
● 5 x 1 min of calm breathing in/out, 30 s pause
● Focus: even rhythm, upright posture

Day 2 – Konstanz (6–7 min)
● Resistance: light
● 3 sets of 2 minutes of breathing, 30–45 seconds rest
● Tip: breathe in through your nose, out through your mouth

Day 3 – Volume (8–9 min)
● Resistance: easy–moderate
● 4 x 2 min breathing, 30 s pause
● Let it fade out quietly for 1 minute at the end

Day 4 – Progression (8–10 min)
● Resistance: medium
● 3 sets of 2.5 minutes of breathing, 45 seconds of pause
● Focus: even diaphragm breathing (belly rises/falls)

Day 5 – Interval Kick (8 min)
● Resistance: medium
● 6 sets of 45 seconds breathing / 30 seconds rest
● Stay relaxed in your shoulders/jaw

Day 6 – Stability (8–10 min) ● Resistance: medium (like Day 4)
● 4 x 2 min breathing, 30 s pause
● Optional: Increase the last round by a minimal amount

Day 7 – Test & Reset (6–8 min)
● Resistance: easy–moderate
● 3 x 2 min breathing, 30 s pause
● Afterwards, a quick note: How do you feel when exerting yourself? Less out of breath?
Care & Hygiene
● After each session, clean with warm water + mild detergent, dry.
let it be.

Tip: After the 7 days, you can start training with EndurancePro, which means: cycling, running, or regular strength training.