Breathe Better. Feel Stronger.

About This Technique

This 4-step breathing method is designed to calm your nervous system, reset your focus, and help you access a more confident, powerful internal state.
It combines circular breathing, breath retention, and mindful pauses — all structured to help you shift your energy in just a few minutes.

Use it to prepare for your day, reset after a tough moment, or boost your focus before something important.

The 4 Breathing Phases

1. Circular Breathing – 75 seconds
Breathe in through your nose and out through your mouth without pausing.
Keep the breath flowing in a continuous loop.

2. Breath Hold (Full Lungs) – 10 seconds
Take one last deep breath in, fill your lungs, and hold.

3. Breath Hold (Empty Lungs) – 45 seconds
Exhale fully, empty your lungs completely, and hold your breath out.

4. Final Breath Hold (Full Lungs) – 10 seconds
Take a deep breath in again, fill your lungs, and hold.

Then… relax.
Return to normal breathing and notice how you feel.