PROGRAMS.md added (#110)

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* update : PROGRAMS.md addded to the readme.

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* fix : minor issue fixed in PROGRAMS.md.

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* fix : minor typo fixed.

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CHANGELOG.md

@@ -5,6 +5,10 @@ The format is based on [Keep a Changelog](http://keepachangelog.com/en/1.0.0/)
 and this project adheres to [Semantic Versioning](http://semver.org/spec/v2.0.0.html).
 
 ## [Unreleased]
+### Added
+- `PROGRAMS.md`
+### Changed
+- `README.md` modified
 ## [0.8] - 2024-11-04
 ### Added
 - Balancing program

PROGRAMS.md

@@ -0,0 +1,22 @@
+# Nafas Breathing Programs
+
+**Last Update: 2024-11-28**
+
+| **Program**         | **Description**                                                                                                                 | **Level**         | **Ratios**<br>**(I:R:E:S)**            | **Unit**<br>**(Seconds)** | **Cycles**      |
+|----------------------|-------------------------------------------------------------------------------------------------------------------------------|-------------------|-----------------------|--------------------------|----------------|
+| Clear Mind           | Short program to reduce mental fog and improve focus. Useful for developers during coding breaks. Beneficial for those needing quick mental refreshment. | B<br>M<br>A       | 1:0:3:0<br>1:0:4:0<br>1:0:5:0 | 3<br>3<br>3                | 35<br>28<br>24 |
+| Relax1               | Relaxation-focused program to calm nerves. Ideal for use after intense coding sessions. Useful for programmers managing stress.       | B<br>M<br>A       | 1:0:2:2<br>1:0:2:3<br>1:0:2:4 | 3<br>3<br>3                | 28<br>24<br>22 |
+| Relax2               | Enhanced relaxation program with a focus on breathing depth. Suitable for unwinding after long work sessions.               | B<br>M<br>A       | 4:7:8:0<br>4:7:8:0<br>4:7:8:0 | 1<br>1<br>1                | 4<br>8<br>12   |
+| Relax3               | Deeper relaxation exercise for stress relief and a more meditative state. Ideal for unwinding after complex projects.        | B<br>M<br>A       | 7:0:11:0<br>7:0:11:0<br>7:0:11:0 | 1<br>1<br>1                | 15<br>20<br>24 |
+| Calming1             | Soothing breathing pattern, helpful for reducing anxiety. Beneficial for long working hours and maintaining calm.           | B<br>M<br>A       | 1:2:1:2<br>1:3:1:3<br>1:4:1:4 | 3<br>3<br>3                | 24<br>22<br>20 |
+| Calming2             | An extended version of the calming routine, providing a longer period of relaxation and anxiety reduction. Useful for balancing high-stress situations. | B<br>M<br>A       | 5:0:5:5<br>5:0:5:5<br>5:0:5:5 | 1<br>1<br>1                | 4<br>6<br>8    |
+| Power                | Energizing breathing, designed for boosting energy and alertness. Suitable for users feeling fatigue.                       | B<br>M<br>A       | 1:2:2:0<br>1:3:2:0<br>1:4:2:0 | 3<br>3<br>3                | 28<br>24<br>20 |
+| Harmony              | Balancing exercise to promote relaxation and focus. Ideal for programmers looking to maintain concentration.                | B<br>M<br>A       | 1:3:2:1<br>1:4:2:1<br>1:5:2:1 | 3<br>3<br>3                | 20<br>18<br>16 |
+| Anti-Stress          | Specialized for stress relief, particularly useful during high-stress tasks or debugging sessions.                             | B<br>M<br>A       | 3:0:0.66:0<br>4:0:0.66:0<br>5:0:0.66:0 | 3<br>3<br>3                | 20<br>17<br>14 |
+| Anti-Appetite        | Breathing program to manage cravings and avoid unnecessary snacking during work. Beneficial for users seeking appetite control. | B<br>M<br>A       | 5:0:5:5<br>6:0:5:5<br>7:0:5:5 | 1<br>1<br>1                | 40<br>38<br>36 |
+| Cigarette Replace    | Alternative to smoking breaks, encouraging mindful breathing. Suitable for smokers looking to reduce habit triggers.        | B<br>M<br>A       | 2:1.1:2.2:0.8<br>3:1.1:2.2:0.8<br>4:1.1:2.2:0.8 | 2<br>2<br>2                | 23<br>21<br>19 |
+| Decision-Making      | Breathing exercise to improve focus before making critical decisions. Useful for developers or managers.                    | B<br>M<br>A       | 5:2:7:0<br>5:2:7:0<br>5:2:7:0 | 1<br>1<br>1                | 6<br>10<br>14  |
+| Balancing            | Designed for achieving inner balance. Useful for users needing a brief grounding exercise during hectic schedules.          | B<br>M<br>A       | 6:0:6:0<br>8:1:8:1<br>6:2:6:2 | 1<br>1<br>1                | 6<br>8<br>10   |
+
+**Notes**:
+- *I: Inhale, R: Retain, E: Exhale, S: Sustain, B: Beginner, M: Medium, A: Advanced*

README.md

@@ -81,6 +81,8 @@ No need to walk away to take a break, just sit comfortably, run Nafas and let th
 
 ℹ️ You can use `nafas`, `python -m nafas` or `NAFAS.exe` to run this program
 
+ℹ️ Checkout the available programs in [PROGRAMS.md](https://github.com/sepandhaghighi/nafas/blob/master/PROGRAMS.md)
+
 ### Version
 
 ```console