BSR · Breathe Stretch Release
A free breathwork challenge that only takes 10 days to feel.
You were born joyful. Ten minutes a day to find that joy again.
10 minutes·10 days·100 minutes to a felt shift
Start the challenge →Free. Ten minutes a day, without leaving your desk.
Why ten minutes
Your body and mind need a small reset every day.
You wake up feeling rushed. The first thought of the day is the to-do list.
You react before you even notice the emotion that has surfaced.
You've been meaning to destress, but you don't have hours to leave the house for a yoga class.
You don't need an hour, and you don't need to go anywhere. This practice is simple. You can do it at your desk, in the ten minutes you'd have spent scrolling or distracted. No mat, no changing clothes.
Send yourself the link, bookmark it, and it's one click every day for ten days.
Emotional regulation.
Slow breathing shifts you out of the state where everything feels urgent. The half-second you get back is where choice lives.
More oxygen.
Most of us breathe high in the chest all day without noticing. Ten minutes of working the diaphragm gives it somewhere to go.
Better than caffeine.
Mid-afternoon flatness is often a nervous system stuck in one gear. This changes gears without costing you the evening.
Building self-trust.
The point of ten consecutive days is repetition. You stop hoping you can shift your state and start knowing it.
Get started
Put it on your phone in under a minute.
It's a web app, so there's nothing to download from an app store. Add it to your home screen and it opens like any other app.
On iPhone
- Open the link in Safari.
- Tap the Share button, the square with an arrow pointing up.
- Scroll down and tap Add to Home Screen.
- Tap Add. The icon now sits on your home screen.
On Android
- Open the link in Chrome.
- Tap the three-dot menu at the top right.
- Tap Add to Home screen (some phones say Install app).
- Tap Add. The icon now sits on your home screen.
Coming from Instagram? Its built-in browser can't add the app to your home screen. Tap the menu (the three dots) and choose Open in Safari or Open in Chrome first.
Use the same phone and browser every day. Your progress is saved on the device where you begin, so start on the phone you'll practice on.
Set yourself up. Find ten quiet minutes, put on headphones, and lie down with a pillow under your knees. If you can't lie down, sit comfortably.
Good to know: this is an active breathing practice. Skip it, or check with your doctor first, if you are pregnant or have epilepsy, a heart condition, high blood pressure or a history of panic attacks. Never practice while driving or near water. If you feel dizzy, stop and breathe normally.
Start the challenge →Why your body believes this
You don't need the science to feel it.
But if you want to know what's happening underneath, this is the short version.
You turn the dial up
The first half of the practice is active breathing, a steady rhythm that deliberately raises your body's energy. Your heart rate climbs and you feel it: warmth, tingling, a charge. That's your sympathetic nervous system, the one that answers stress, switched on by choice instead of by a deadline.
Then you let go
Next you hold, tense, exhale and lie still. After a deliberate surge, your system swings the other way into the parasympathetic state: rest, digest, repair. That rebound is why you can feel so settled afterward, even if you came in wound up.
Ten days builds resilience
Each time you move from charged to calm on purpose, you rehearse recovering from stress. Repeat it daily and you get better at it, so everyday pressure has less hold on you and you come back to baseline faster. One session changes your hour. Ten days in a row starts to change your pattern.
After day ten
Two ways to go further.
10 Minutes to Change is the daily habit. These are what people move to when they want more than ten minutes.
One builds the practice. The other works on what the practice uncovers.