Reprogramming

Welcome to the second phase of Breath is life!

Reprogramming is an absolutely crucial phase of Breath is

life. This is where you will begin to retrain your body, mind
and breath to synchronize with each other and ultimately
allow you to en-grain these new breathing mechanics into
your nervous system so it becomes natural!

Inside of this phase you will performing movements and

meditations that will retrain and en-grain everything you’ve
learned so far. On my personal healing journey this was one
of the most essentials keys and one that MANY are missing.

Simply click each video and follow along.

Print out your daily schedule: Make sure you are tracking
your progress on the schedule and following each day
correctly.

@certifiedhealthnut
 Daily Routine: Weeks 4-8
Reprogramming Click the videos below for a follow along.
Ape Hands and/or Zen
Swing
5-10 minutes
The Ape hands and the Zen Swing
are s o m e o f m y f a v o r i t e
m o v e m e n t meditations. These
movements will help you to ground,
focus, and center your energy. They
will also help to open up your
breathing along with lubricating and
mobilizing all of your joints!

Note: Perform either movement or even

both, just choose the one that feels best
for you. I often do 5 minutes of one
and 5 minutes of the other!

Stork Walk and/or Breathing

Squat
10 minutes
Utilizing the Stork Walk and/or
Breathing Squat will help you to
reprogram your body and to create a
long term change by harmonizing
these movements with diaphragmatic
breathing.

Note: Remember as your breathe

the first two-thirds of your breath
should come from your belly and only
the last third from your chest. Make
sure your perform these movements
slow enough that it doesn’t increase
your heart rate.

Box Breathing
15 minutes (Night Time)
Now that we have began to integrate
your movement and breathing, it’s time
to wind down for the night. This will
relax the nervous system, calm the
mind, and ultimately heal the body.

Note: Remember to envision the 4 sided

box as you breathe. If you still need help
breathing properly feel free to use
the water bottle as bio feedback.

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 Daily Schedule Adjust Schedule Accordingly

Day 1 Day 2 Day 3

5 minutes: Ape Hands and/or 5 minutes: Ape Hands and/or 5 minutes: Ape Hands and/or
Zen Swing Zen Swing Zen Swing

10 Minutes: Stork Walk and/ 10 Minutes: Stork Walk and/ 10 Minutes: Stork Walk and/
or breathing Squat or breathing Squat or breathing Squat

15 Minutes (Night Time): 15 Minutes (Night Time): 15 Minutes (Night Time):

Boxing Breathing Boxing Breathing Boxing Breathing

Note: Choose the exercises Note: Choose the exercises Note: Choose the exercises
that feel best for you, if the that feel best for you, if the that feel best for you, if the
stork walk helps you more stork walk helps you more stork walk helps you more
than the breathing squat, than the breathing squat, than the breathing squat,
then do that! Remember to then do that! Remember to then do that! Remember to
follow your own intuition. follow your own intuition. follow your own intuition.

Day 4 Day 5 Day 6

5 minutes: Ape Hands and/or 5 minutes: Ape Hands and/or 1 5 minutes: Ape Hands and/
Zen Swing Zen Swing or Zen Swing

10 Minutes: Stork Walk and/ 10 Minutes: Stork Walk and/ 10 Minutes: Stork Walk and/
or breathing Squat or breathing Squat or breathing Squat

15 Minutes (Night Time): 15 Minutes (Night Time): 15 Minutes (Night Time):

Boxing Breathing Boxing Breathing Boxing Breathing

Day 7 Day 8 Day 9

5 minutes: Ape Hands and/or 5 minutes: Ape Hands and/or 5 minutes: Ape Hands and/or
Zen Swing Zen Swing
Zen Swing

10 Minutes: Stork Walk and/ 10 Minutes: Stork Walk and/

10 Minutes: Stork Walk and/
or breathing Squat or breathing Squat
or breathing Squat

15 Minutes (Night Time): 15 Minutes (Night Time):

Boxing Breathing. 15 Minutes (Night Time):
Boxing Breathing Boxing Breathing

4
 Daily Schedule Adjust Schedule Accordingly

Day 10 Day 11 Day 12

5 minutes: Ape Hands and/or 5 minutes: Ape Hands and/or 5 minutes: Ape Hands and/or
Zen Swing Zen Swing Zen Swing

10 Minutes: Stork Walk and/ 10 Minutes: Stork Walk and/ 10 Minutes: Stork Walk and/
or breathing Squat or breathing Squat or breathing Squat

15 Minutes (Night Time): 15 Minutes (Night Time): 15 Minutes (Night Time):

Boxing Breathing Boxing Breathing Boxing Breathing

Day 13 Day 14 Day 15

5 minutes: Ape Hands and/or 5 minutes: Ape Hands and/or 5 minutes: Ape Hands and/or
Zen Swing Zen Swing Zen Swing

10 Minutes: Stork Walk and/ 10 Minutes: Stork Walk and/ 10 Minutes: Stork Walk and/
or breathing Squat or breathing Squat or breathing Squat

15 Minutes (Night Time): 15 Minutes (Night Time): 15 Minutes (Night Time):

Boxing Breathing Boxing Breathing Boxing Breathing

Day 16 Day 17 Day 18

5 minutes: Ape Hands and/or 5 minutes: Ape Hands and/or
Zen Swing Zen Swing 5 minutes: Ape Hands and/or
Zen Swing
10 Minutes: Stork Walk and/ 10 Minutes: Stork Walk and/
or breathing Squat or breathing Squat 10 Minutes: Stork Walk and/
or breathing Squat
15 Minutes (Night Time): 15 Minutes (Night Time):
Boxing Breathing Boxing Breathing 15 Minutes (Night Time):
Boxing Breathing

5
 Daily Schedule Adjust Schedule Accordingly

Day 19 Day 20 Day 21

5 minutes: Ape Hands and/or 5 minutes: Ape Hands and/or 5 minutes: Ape Hands and/or
Zen Swing Zen Swing Zen Swing

10 Minutes: Stork Walk and/ 10 Minutes: Stork Walk and/ 10 Minutes: Stork Walk and/
or breathing Squat or breathing Squat or breathing Squat

15 Minutes (Night Time): 15 Minutes (Night Time): 15 Minutes (Night Time):

Boxing Breathing Boxing Breathing Boxing Breathing

Day 22 Day 23 Day 24

5 minutes: Ape Hands and/or 5 minutes: Ape Hands and/or 5 minutes: Ape Hands and/or
Zen Swing Zen Swing Zen Swing

10 Minutes: Stork Walk and/ 10 Minutes: Stork Walk and/ 10 Minutes: Stork Walk and/
or breathing Squat or breathing Squat or breathing Squat

15 Minutes (Night Time): 15 Minutes (Night Time): 15 Minutes (Night Time):

Boxing Breathing Boxing Breathing Boxing Breathing

Day 25 Day 26
 Day 27


5 minutes: Ape Hands and/or 5 minutes: Ape Hands and/or
Zen Swing Zen Swing 5 minutes: Ape Hands and/or
Zen Swing
10 Minutes: Stork Walk and/ 10 Minutes: Stork Walk and/
or breathing Squat or breathing Squat 10 Minutes: Stork Walk and/
or breathing Squat
15 Minutes (Night Time): 15 Minutes (Night Time):
Boxing Breathing Boxing Breathing 15 Minutes (Night Time):
Boxing Breathing

6
 Daily Schedule Adjust Schedule Accordingly

Day 28 Day 29 Day 30

5 minutes: Ape Hands and/or 5 minutes: Ape Hands and/or 5 minutes: Ape Hands and/or
Zen Swing Zen Swing Zen Swing

10 Minutes: Stork Walk and/ 10 Minutes: Stork Walk and/ 10 Minutes: Stork Walk and/
or breathing Squat or breathing Squat or breathing Squat

15 Minutes (Night Time): 15 Minutes (Night Time): 15 Minutes (Night Time):

Boxing Breathing Boxing Breathing Boxing Breathing

Day 31
Adjust Schedule
5 minutes: Ape Hands and/or
Zen Swing Accordingly
Note: Choose the exercises
10 Minutes: Stork Walk and/ that feel best for you, if the
or breathing Squat stork walk helps you more
than the breathing squat,
15 Minutes (Night Time): then do that! Remember to
Boxing Breathing follow your own intuition.

7
 THE CERTIFIED HEALTH NUT

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