Master breathing techniques for performance and calm

Fitness & HealthBeginnerAnywhere

90 minutes

5 steps

·Beginner

After 90 min: You'll calm your nervous system and improve oxygen utilization in minutes.

What you need

Quiet spaceTimerComfortable clothingOpen mindNotebook

The 90-Minute Plan

Understand breath mechanics0–15 min

Diaphragmatic breathing (belly expands, not chest). Practice 10 slow breaths.

Box breathing technique15–35 min

Inhale 4 counts, hold 4, exhale 4, hold 4. Do 5 rounds. Calms nervous system.

Wim Hof method35–55 min

30 deep breaths, then hold exhale as long as possible. Increases CO2 tolerance.

4-7-8 breathing for sleep55–75 min

Inhale 4, hold 7, exhale 8. Activates parasympathetic nervous system. Do 4 rounds.

Track improvements75–90 min

Note changes in stress, sleep, athletic performance. Consistent practice compounds benefits.

Pro Tip

Breathing retraining takes 4-6 weeks; don't expect instant changes.

90 min·5 steps

After 90 min: Master box breathing technique and reduce anxiety instantly

6,800

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90 min·5 steps

After 90 min: Use advanced breathing techniques to boost performance and recovery

2,400

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90 min·5 steps

After 90 min: You'll understand how to plate nutritious meals that sustain energy and build muscle.

9,100

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90 min·5 steps

After 90 min: Meditate for 10 minutes daily and reduce mental clutter

7,600

see the plan