For my daily breathing practice, the Wim Hof App is a really nice way to track your progress and retention time. However, sometimes I just wanna let go, not having to press any button, and be completely guided. The 'Breathing Central' channel on YouTube has gotten better and better and offers really nice programs that fit everyone's preferences. For a quick session and for beginners, I like this one in particular, 4 rounds. It's also what my wife and I practice together. For a little deeper and advanced session, I like this one, 5 rounds. It's really the most time efficient way I know of to set your body, mind and heart right for the day 🙏🏻