Master Advanced Breathwork Techniques

Fitness & HealthAdvancedAnywhere

90 minutes

5 steps

·Advanced

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

What you need

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The 90-Minute Plan

Review Box Breathing0–15 min

Warm up with 5 minutes of box breathing: 4-4-4-4 count. This is your foundation.

Learn 4-7-8 Breathing15–35 min

Inhale 4, hold 7, exhale 8. This triggers the parasympathetic nervous system. 5 rounds.

Wim Hof Method35–55 min

30 rapid inhales through mouth, then hold breath. Start with 2 minutes. Advanced technique for recovery.

Alternate Nostril Breathing55–75 min

Nadi Shodhana: inhale left, exhale right, repeat 10 times. Balances the nervous system.

Integration Practice75–90 min

Choose 2 techniques. Practice daily for 2 weeks. Track mood, sleep, and energy changes.

Pro Tip

Breathing affects everything: stress, performance, recovery, sleep. Mastering it is a superpower.

90 min·5 steps

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

8,300

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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: 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

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