Welcome
10 MINUTES✕10 DAYS
the
100
minutes to change
You were born joyful.
Ten minutes a day to find your way back.
You must be 18 or older to participate.
Your info is kept private. No spam — ever.
Before You Begin
Participation Agreement
Please read and confirm before starting.

BSR Breathwork — Informed Consent & Liability Waiver

By participating in The 100 Challenge guided breathwork practice created by Rich Mancuso / BSR (Breathe Stretch Release), you acknowledge that you have read, understood, and agree to the following:

Age Requirement
Participation is restricted to individuals 18 years of age or older.

Nature of the Practice
This program involves conscious connected breathing, breath holds, vocal expression, and somatic movement. These techniques can produce intense physical and emotional experiences including tingling, lightheadedness, spontaneous emotional release, muscle tension, and altered states of consciousness.

Health Considerations
Do NOT participate if you have: cardiovascular disease, seizure history, current pregnancy, severe anxiety/PTSD/psychosis, detached retina or glaucoma, recent surgery, or any condition aggravated by changes in blood pressure or oxygen levels. When in doubt, consult your physician first.

Voluntary Participation
You may stop, pause, or modify any part of the practice at any time. If you feel unwell, stop immediately.

Not a Medical Treatment
This program is for general wellness only. It is not a substitute for professional medical care or mental health treatment.

Release of Liability
By proceeding, you voluntarily assume all risks and release Rich Mancuso, BSR, and all associated parties from any liability arising from your participation.

Governing Law
This agreement is governed by the laws of the State of New York.

Before You Begin
How are you feeling today?
Ten quick questions. Tap your answer for each — 1 is low, 10 is high.
BSR · Breathe Stretch Release
10 MINUTES✕10 DAYS
the
100
minutes to change
You were born joyful.
Ten minutes a day to find your way back.
A note from Rich

This practice can change your life. It's a ten-minute-a-day commitment to yourself — to your wellbeing. Show up for yourself, every single day, and something will shift. I promise you that.

How This Works
Learn the practice
Two-Part Breath
Breathe through your mouth — open, relaxed, and full. If mouth breathing is uncomfortable, nose breathing is fine.
Part 1 — Lower belly: Inhale fully into your lower abdomen. Let your belly expand outward. This is a complete breath on its own.
Part 2 — Upper chest: After the belly breath, take a separate new inhale up into your upper chest. Make it as full as possible.
Exhale: Release naturally through your mouth. Don't force it. Let the breath fall out.
Why it works: Diaphragmatic breathing stimulates the vagus nerve, shifting your autonomic nervous system toward parasympathetic dominance. The tingling in your hands and face is real — it's your body waking up.
Circulatory Breath
All breathing is through the mouth. Three phases in sequence.
Phase 1 — Circular breathing (1:30): No pause between inhale and exhale. Continuous, like a wheel turning. Fill up the belly, the ribs, the upper chest — get as much air into the body as possible.
Phase 2 — Hold out (0:45): Exhale everything out through your mouth. Hold it out. Lungs empty. Stay with the stillness.
Phase 3 — Hold in and tense (0:15): Inhale fully — hold it all in — tense every muscle in your body simultaneously. When cued, release everything out.
Why it works: The hold-out phase triggers a parasympathetic surge. The tension-and-release activates the fascia — producing the wave of warmth and electricity people feel. Western science calls it circulation. Eastern medicine has mapped it for thousands of years as Qi.
The Sounds
After the Two-Part Breath, you make a sound for 30 seconds. There's no right choice — only what your body needs in that moment.
Hum
A low, resonant hum from deep in your chest. Feel it vibrate through you.
Humming directly stimulates the vagus nerve via the larynx, activating the parasympathetic nervous system and increasing heart rate variability.
Om
The ancient sound of resonance. Let it fill the space around you.
The sustained vibration of Om has been shown to deactivate the limbic system — the brain's threat-detection center — reducing anxiety.
Scream
Try to scream from your belly, not your throat. Bring up everything that's locked down there. Let it all move through you and out.
Primal vocalization activates the sympathetic nervous system for a controlled release, followed by a parasympathetic rebound — a natural calm after the storm.
Growl
For anger, frustration, or blocked energy. Let it rise from your gut. Raw and real.
Controlled growling activates and releases tension in the deep core muscles, particularly the psoas — where much of the body's stored stress is held.
Moan
For grief, longing, or deep release. A sound that honors what's heavy.
Moaning produces low-frequency vibrations that resonate in the chest cavity, activating the vagus nerve and signaling the nervous system that it is safe to release.
Laughing
Thirty seconds of laughter — and if nothing comes naturally, shake your body and let it begin from there.
Shake your body: Don't just laugh with your face — shake your whole body. Let it be physical. Let it be ridiculous.
What's actually happening: Laughter triggers endorphins, drops cortisol, activates the immune system, and improves heart rate variability. Research shows simulated laughter produces identical results to spontaneous laughter. Your body responds to the movement and sound, not the reason behind it.
Movement
Thirty seconds. Get up and move your body — jump, dance, stomp.
Press your feet down: Stay connected to the ground. Feel the floor beneath you. This brings you back to the present moment after the intensity of the breathwork.
Move freely: Shake, sway, jump, spin, stomp. Let your body lead.
Why it matters: Movement grounds you — pressing your feet into the floor re-orients your nervous system to the present moment. It also helps integrate the physiological shift you just created, embedding the new state into your body's memory.
Before We Begin
Why are you here?
One sentence. The truest thing you can say right now.
We'll keep this and show it back to you on Day 10.
Day 1 · Set Your Intention
What are you calling in today?
Set your audio for today's practice
Day 1
Step 1 of 8
Two-Part Breath
5:00
10:00 left
Music: "Tao" · Chris Collins
After Your Practice
How did that feel?
Tap your answer — takes 30 seconds.
01 — Right Now
How do you feel right now?
Lighter / more open
Calm and settled
Energized
About the same as when I started
DAY 1 COMPLETE
1
of 10
Intention: Joy
Share Your Practice
#100MinutesToChange #BSRNow #RichMancuso
You completed
The
100
Ten days. Ten minutes.
You showed up every single time.
Your Journey
Start your journey today