Protocols / RECOVERY

Breathwork Protocol

Switch your nervous system on or off, on demand.

Your breath is the one part of your nervous system you can steer on purpose. This protocol gives you four techniques, each matched to a moment (calming down, focusing, winding down, energising), with what the trials actually show and the safety rules for breath-holding.

€7 · one-time payment · instant PDF · by Anthony Falcone

What's included

  • Cyclic sighing for a fast calm-down
  • Box breathing for focus under pressure
  • Resonance breathing at about 6 breaths a minute
  • Wim Hof rounds, done safely
  • What a meta-analysis of 12 trials found
  • 6 peer-reviewed references

Built for

More Energy · Better Focus · Sleep & Recovery

Inside the PDF: 6 chapters

  1. Physiological Sigh: One of the quickest ways to calm down in the moment, and the best-studied breathing pattern for daily mood.
  2. Box Breathing: Widely taught in the military and to first responders for staying composed under pressure. Slow, paced breathing like this reliably shifts the body towards calm.
  3. Wim Hof Method: A stimulating technique for energy and alertness. Not for relaxation — this deliberately activates your stress response.
  4. Daily Breathwork Schedule: Different techniques for different times of day. Match your breathwork to your desired physiological state.
  5. What the Evidence Shows: Breathwork has gone from niche to mainstream. A meta-analysis of randomised trials gives a sober picture: it helps, modestly, and better studies are still needed.
  6. Resonance Breathing: Slow breathing at about six breaths a minute is the technique used in heart rate variability biofeedback. It is simple, calm and easy to do anywhere.

Safety notes

  • NEVER do Wim Hof breathing in or near water, while driving, or standing: the breath holds can cause fainting, and people have drowned doing it in water. Practise seated or lying down. Skip it if you are pregnant, have epilepsy, heart problems or high blood pressure.
  • Breathwork is not a treatment for an anxiety disorder or depression. If you are struggling, talk to your doctor; breathing exercises can be used alongside proper care.
  • Never do breath-holds or hyperventilation-style breathing (such as Wim Hof rounds) in or near water, while driving, or standing where you could fall. Fainting without warning is a real risk.

References (6)

  1. Balban, M.Y. et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1), 100895. doi.org/10.1016/j.xcrm.2022.100895
  2. Kox, M. et al. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proceedings of the National Academy of Sciences, 111(20), 7379-7384. doi.org/10.1073/pnas.1322174111
  3. Zaccaro, A. et al. (2018). How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Frontiers in Human Neuroscience, 12. doi.org/10.3389/fnhum.2018.00353
  4. Ma, X. et al. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in Psychology, 8. doi.org/10.3389/fpsyg.2017.00874
  5. Fincham, G.W. et al. (2023). Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports, 13(1), 432. doi.org/10.1038/s41598-022-27247-y
  6. Lehrer, P.M. & Gevirtz, R. (2014). Heart rate variability biofeedback: how and why does it work? Frontiers in Psychology, 5, 756. doi.org/10.3389/fpsyg.2014.00756

Also in

General education, not medical advice. If you have a medical condition, take medication, or are pregnant or breastfeeding, talk to your doctor before you start.