Breathing tools
for real situations
Device training builds capacity over time. Breathwork gives you a tool for the moment. 16 guided techniques — no device required.
QR ACCESS — 16 GUIDED BREATHWORK TECHNIQUES INCLUDED
Your breath directly affects your nervous system. Specific breathing patterns can activate the body and sharpen focus, speed up recovery, or slow the heart rate and bring the body back into balance. Learning to control your breathing means learning to control your state. These protocols are inspired by techniques used in breath training practices, freediving, big-wave surfing, and high-altitude climbing — disciplines where breath control directly affects performance, recovery, and survival.
Safety Note: Practice in a safe environment and stop immediately if you feel dizziness or discomfort. Do not perform breath-hold exercises in water without proper training and supervision. If you have cardiovascular, respiratory, or other medical conditions, consult a qualified healthcare professional before beginning breath training.
Activation & Focus
Breathing techniques to establish proper breathing mechanics, activate the nervous system, and regain mental control.
Diaphragmatic breathing teaches you to breathe low and deep by engaging the diaphragm — the body’s primary breathing muscle. Instead of lifting the chest, let the abdomen expand on the inhale and soften on the exhale. This helps reduce unnecessary breathing effort, stabilize rhythm, and build a calmer, more efficient breathing base for rest, recovery, and physical activity.
Work in the middle range of your breath: inhale strong without maxing out, then drive a sharp pressurized exhale through slightly pursed lips without fully emptying the lungs. Begin the next inhale while some air remains, keeping the breath charged and ready for the next explosive cycle.
This pattern is designed for rapid activation, helping increase alertness, mental readiness, and focus before intense effort. Just a few breaths can help prepare the body for moments that require precision, speed, or explosive effort.
This pattern activates the parasympathetic nervous system — the body’s natural recovery mode — helping you quickly release tension and regain calm, controlled breathing. The second short inhale helps fully expand the lungs, while the long exhale tells the body it’s safe to relax.
Stanford Medicine research has shown cyclic sighing — also known as the physiological sigh — to be especially effective for reducing stress, improving mood, and slowing the breath.
Box breathing helps stabilize the autonomic nervous system by balancing inhalation, exhalation, and breath holds. This controlled rhythm reduces chaotic breathing, steadies heart rate, and restores focus. Widely used in tactical training and high-stress environments, it helps you regain control before action.
Performance Breathing
Breathing patterns designed to maintain rhythm, endurance, and breathing stability during physical activity.
The brief pause after exhalation exposes the body to slightly higher CO₂ levels. Over time, this improves tolerance to rising CO₂ and helps prevent early breathlessness during physical effort.
Cadence breathing synchronizes your breath with your movement rhythm. This helps stabilize breathing under load, maintain a steady pace, and prevent chaotic breathing patterns during sustained effort.
Rhythmic breathing establishes a consistent breathing cycle that helps prevent chaotic or shallow breathing during intense activity. A stable inhale–exhale rhythm supports oxygen exchange, keeps breathing controlled under load, and helps maintain performance during prolonged effort.
Extreme Environment Protocols
Breathing techniques used in high-altitude environments, big-wave surfing and freediving.
Pressure breathing increases pressure inside the lungs during exhalation, helping improve oxygen transfer into the bloodstream. This technique is commonly used by high-altitude climbers and pilots.
Recovery breathing is widely used in freediving and big wave surfing after surfacing from a breath hold. The quick inhale followed by a short pause helps rapidly restore oxygen levels while stabilizing breathing rhythm and preventing loss of consciousness.
This breathing pattern is inspired by training methods used by big-wave surfers to prepare for hold-down situations underwater. The controlled breathing cycle helps the body stay calm under oxygen stress.
Apnea walks are commonly used in freediving training to increase tolerance to elevated CO₂ levels. By holding the breath while moving, the body gradually adapts to the sensation of limited air.
Recovery
Breathing techniques to restore calm breathing and accelerate recovery after physical or mental stress.
Exhaling through pursed lips creates gentle resistance that slows the breathing rate and helps keep the airways open longer during exhalation.
Extending the exhale activates the parasympathetic nervous system, which helps the body shift from an active state into recovery mode.
Resonant breathing slows the breathing rate to about six breaths per minute, a rhythm known to support optimal interaction between breathing, heart rate, and the autonomic nervous system.
Sleep Preparation
Breathing techniques designed to calm the nervous system and support sleep.
This breathing pattern slows the nervous system and encourages a shift toward the parasympathetic state, which supports relaxation and sleep. The longer exhale helps release tension, while the breath hold enhances the calming effect.
Slow breathing through the nose naturally reduces breathing rate and helps the body transition into a calmer state. The slightly longer exhale activates the parasympathetic nervous system.
Launch Offer
Get OXYCURL.
Unlock everything.
Every effort starts with breath. Train the foundation.