Challenge · 2025
#35: 100 Seconds of Breathwork
Want to recover faster, reduce stress, and boost focus? Just 100 seconds of focused breathwork can help regulate your nervous system and elevate your training mindset.
By Editorial Team · · Updated
Intro: Most people only think about breathing when they’re out of breath. But the way you breathe — especially before, during, and after training — affects everything from recovery and energy to mental clarity and performance.
In this challenge, we’re using 100 seconds of focused breathwork as a tool to calm your system, reset your focus, and build awareness.
What is Breathwork?
Breathwork involves intentional breathing patterns designed to activate or regulate your nervous system.
Examples:
- Box breathing (4–4–4–4)
- 6:2:7 (inhale–hold–exhale)
- Slow nasal breathing (5 seconds in, 5 seconds out)
How to Use It
- Pre-workout: to calm anxiety and centre yourself
- Post-workout: to switch from “fight or flight” to “rest and digest”
- Mid-day: as a mental reset between tasks
Challenge Format:
- Set a timer for 100 seconds
- Sit or lie down somewhere quiet
- Choose one breath pattern and follow it for the full duration
Benefits
- Lowers cortisol and improves heart rate variability
- Supports better sleep and recovery
- Enhances focus and mental clarity
- Trains discipline and emotional control
Stopwatch or meditation app showing countdown from 100 seconds Graphic of box breathing pattern 4-4-4-4 with animation arrows
Pair it with:
External Resources:
Tagged