Milestone map
Milestone map
3 milestones
Log 7 Consecutive Breathwork Sessions
1–2 weeks (5–10 min/day)
Learn one of three starter techniques (box breathing 4-4-4-4, 4-7-8 breathing, or diaphragmatic breathing) and practise it daily for 7 consecutive days. Log each session with date, technique used, duration, before-state (physical description only), and after-state (physical description only).
Proof required
Submit your 7-day session log with date, technique, duration, before-state, and after-state per entry — physical descriptions only, no emotional labels.
What gets checked
- Seven consecutive entries each with date, technique, duration, before-state, and after-state
- Before/after descriptors are physical sensations, not emotional labels ('shoulders tight' not 'anxious')
- Descriptors vary session to session — uniform pairs indicate memory-based logging
Common mistakes
- Using emotional labels ('stressed', 'anxious', 'calm') instead of physical descriptions — the physical framing is deliberate and important
- Logging before-state and after-state identically across all 7 sessions — this indicates the log was completed from memory, not in the moment
- Switching techniques mid-week — commit to one for the first 7 days to establish a baseline
Resources
Foundationstart here
What a verifier looks for
- Ask: 'Describe what box breathing feels like at count 4 on the exhale-hold.' If the person has actually done the practice, they can describe the sensation specifically. Generic answers indicate the log may be fabricated.
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Complete 30 Days and Identify Your Best Context
4 weeks (5–10 min/day)
Extend to 30 days and add a context column from Day 14 onwards — record when and where you practised (e.g. pre-meeting, after exercise, before sleep). At the end of the 30 days, write a 150-word summary identifying which context produced the most consistent before/after difference and why.
Proof required
Submit your 30-day log (with context column from Day 14 onward) plus a 150-word summary naming your best context and the physiological reason for the effect.
What gets checked
- 30-day log shows context column consistently from Day 14 onward
- 150-word summary names a specific context with a mechanistic reason — not a feeling statement
- Context words recorded before the session, not assigned retrospectively at summary time
Common mistakes
- Adding the context column retroactively after the 30 days — the context must be recorded before each session to avoid hindsight bias
- Describing why a context worked using emotional terms ('it felt more relaxing') rather than physical or situational reasoning
- Treating all contexts as equally effective rather than genuinely comparing across the 30 days
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Ask: 'Which context showed the biggest before/after difference in your log, and what do you think explains it physically?' The answer should match the submitted summary and show real reasoning — not post-hoc rationalisation.
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Guide Someone Else Through Your Primary Technique
1 week
Lead one other person through a complete session using your primary technique. Describe the technique verbally before starting, guide the count aloud, and ask them to share one physical observation at the end. Write a 100-word account of the session.
Proof required
Submit a 100-word session account (who, when, technique used, what you instructed) plus the other person's written 2–3 sentence observation in their own words.
What gets checked
- Session account is specific: who, when, technique used, what was instructed
- Other person's observation is in their own voice — not generic praise, but specific physical sensations
- Submitter can describe one moment from the session when asked without hesitation
Common mistakes
- Sending a YouTube link and calling it teaching — the session must be led by you in real time
- Other person's observation written in the same voice as the session account — indicates it was authored by the submitter, not the other person
- Under 100 words in the session account — the milestone requires enough detail to confirm a real session happened
Powstik Guide
One guided breathwork session for someone else, with their feedback.
Steps
- Pick someone willing to try it.
- Explain what you'll do and why, briefly.
- Guide them through the full session.
- Ask what they noticed; write it down.
- Stop at once if they feel dizzy.
Template
Who: When: What I explained first: How I guided it: Their words afterwards: What I'd do differently:
What gets sent back
- Only a description, no session led.
- No feedback from the other person.
- Health claims made to them.
Resources
Foundationstart here
Depthgo deeper
What a verifier looks for
- Ask: 'What did [the other person] say or notice that you didn't expect?' and 'Did anything go differently than your own first session?' A person who actually led a real session can answer both specifically.
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