12-Week Breathwork Curriculum
This self-guided curriculum is organised into three four-week phases: Foundation, Expansion, and Integration. The full programme is available with The Haze; the real Week 1 practice sequence below is public so visitors can assess the pace and approach before subscribing.
Public sample: Week 1 — Breath Awareness
Week 1 does not try to change your breathing. It begins with noticing its pace, depth, pauses, and physical sensations. Treat this as observation rather than a performance task.
Session 1: The Witness Breath — 10 minutes
Sit comfortably, with the spine supported rather than rigid. Place one hand on the chest and one on the belly. Breathe naturally, then notice where movement is most apparent, the temperature of air at the nostrils, and the pause between an inhale and exhale. When attention wanders, return to the physical sensation of breathing.
Session 2: Counting the Breath — 10 minutes
Allow a natural inhale, then count one on the exhale. Continue to ten, then begin again at one. If you lose count, simply start over. The point is noticing the moment attention has moved, not reaching ten perfectly.
Session 3: Body Breath Mapping — 12 minutes
Rest in a comfortable position and follow the felt movement of breathing from nostrils to throat, chest, belly, and lower back. Notice areas that feel still without trying to push air into them. End by returning attention to ordinary, comfortable breathing.
Safety and pacing
Keep the breath relaxed and avoid forcing longer inhales, exhales, or holds. Stop, sit or lie down safely, and return to normal breathing if you feel dizzy, panicky, numb, or unwell. Discuss more demanding breathwork with a qualified clinician or teacher if you are pregnant, have cardiovascular, respiratory, neurological, or mental-health concerns, or are unsure whether it is appropriate for you.
What The Haze adds
The remaining eleven weeks add paced-breathing and pranayama-inspired practices at a gradual pace, along with in-app lesson instructions and practice tracking. The Haze does not provide live clinical care, diagnosis, or a guaranteed outcome.