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
