My goals 
to do breathwork:
I want to improve my focus, clear my mind, and get better sleep. I aim to reduce my breathing rate to 12 breaths per minute at night. Currently, I have 14 breaths per minute at night. When I was unwell, my breathing rate increased to 18 breaths per minute.
I expect that better sleep 
will lead to increased productivity, improved mood, and greater resilience. Through increased body awareness, I hope to make quicker and more straightforward decisions based on my gut feeling.
In the morning 
:
My morning routine is as follows: After my first coffee, I do a 20-minute breathwork exercise at 6 am outside in the garden. I am located in Germany, so in October, it is a bit cold, but if I focus on my breathing, I feel that the fresh air gives me energy. After this, I do my journaling.
During my morning breathwork, I do different kinds of exercises with minimal breathing, meaning I try to breathe less deeply and less frequently, as little as possible. Here I implement 3 to 4 rounds, from 2 minutes to 8 minutes of minimal breathing. If I had a bad sleep, then I make it easier with a breathwork session of 4 seconds in and 6 seconds out, so my body can relax more.
During the day, I use a kind of pomodoro technique during my desk work. I try to build in one breathwork session in the morning and one session in the afternoon. This could be the Box Breathing technique or another method. The goal for the day is to stay mindful and focused. So the next task could start with a fresh and clear mind.
Exercises🏋️♂️ :
After exercise, on weekdays, I do a breathwork session, mostly with Breath with Sandy on YouTube, after my strength and flexibility training.
Before bed 
:
Every night before going to bed, I do some calming breathing exercises to relax my nervous system using deep breathing. Before starting, I reflect on three positive things that happened during the day.