Day 19
Optimising performance with breathwork
Today we will Learn:
- How breathwork enhances physical, cognitive, and emotional performance.
- The science behind breath control for endurance, stress resilience, and focus.
- How athletes, performers, and professionals use breathwork in high-pressure environments.
- How to apply Box Breathing for composure and sustained peak performance.
Breathwork for High-Performance Fields
Breath control tailors the nervous system response to match performance demands, from athletic endurance to cognitive sharpness under pressure.
Breathwork for Athletes – Enhancing Stamina & Recovery
Purpose: Improves endurance, optimises oxygen use, and accelerates recovery.
- Increases VO₂ max, extending physical performance under fatigue.
- Reduces lactate buildup, minimising muscle fatigue.
- Enhances post-exertion recovery, shifting into parasympathetic activation faster.
When to Use:
- Pre-competition → Regulate nerves and maximise oxygen uptake.
- During training → Sustain effort and maintain efficiency.
- Post-performance → Speed up recovery and reduce inflammation.
Breathwork strengthens endurance by regulating oxygen efficiency and stress adaptation
Breathwork for Performers – Controlling Nerves & Vocal Endurance
Stabilises vocal projection, enhances stage presence, and prevents performance anxiety.
- Improves diaphragmatic control, sustaining vocal power without strain.
- Regulates adrenaline levels, preventing shaky voice or breathlessness.
- Supports mental focus, minimising disruptive stage nerves.
When to Use:
- Pre-performance → Use rhythmic breathing to enter a calm, focused state.
- During performance → Apply breath control for consistent vocal tone & energy.
- Post-performance → Recover and prevent nervous system burnout.
Breath is the foundation of stage presence, composure and sustained vocal power.
Breathwork for Professionals – Decision-Making & Stress Regulation
Purpose: Enhances focus, emotional regulation, and cognitive resilience under workplace stress.
- Supports prefrontal cortex function, improving problem-solving and decision-making.
- Regulates autonomic responses, preventing stress hijacking productivity.
- Increases HRV, reducing the impact of chronic workplace pressure.
When to Use:
- Before high-pressure meetings → Box Breathing for focus & clarity.
- During emotionally charged situations → Breath control to stay composed.
- After intense work periods → Transition to relaxation and recovery mode.
Breathwork supports professionals in maintaining focus, resilience and decision-making.
The Science Behind Box Breathing
Box Breathing builds cognitive and emotional resilience, preventing stress from impairing performance.
Deliberate breath-holding increases CO₂ tolerance, meaning better oxygen availability to muscles, brain, and organs, improving performance and reducing stress. (Dempsey et al., 2014).
Activates the vagus nerve, reducing cortisol (Porges, 2011).
Enhances prefrontal cortex activity, sharpening focus and decision-making under pressure (Thayer et al., 2012).
Day 19 Breathwork
Box Breathing (Extended Duration)
Box Breathing is a structured breath technique used by Navy SEALs, special forces, and elite professionals to stay calm under extreme stress.
- Balances the autonomic nervous system (ANS) > Enhances control over stress responses.
- Regulates oxygen levels & CO₂ tolerance > Prevents mental fog & panic reactions.
- Improves HRV > Strengthens emotional stability and decision-making.
Box Breathing enhances focus, emotional control, and resilience to high-pressure stress.
Key Takeaways
- Breathwork enhances performance in sports, public speaking, and high-pressure decision-making.
- Box Breathing builds resilience, optimising focus, stress control, and endurance.
- Knowing when to activate or relax the nervous system improves real-time performance adaptability.
- Breathwork is a scientifically proven tool for sustaining peak cognitive and physical function.