Elite Performance Through Breath

30 Minute Regulation Routine

A guided routine for nervous system regulation, focus and recovery. Built around a trained 6 breaths per minute pace.

Phase 1: 2 min Phase 2: 7 min Phase 3: 9 min Total: 30 min
Phase 1 0:00 / 2:00
30:00
Settle

Arrival and baseline awareness

Allow the breath to remain natural. Notice the body, jaw, shoulders, ribs and the feeling of air through the nose.

Cue: I am here. I do not need to rush.

Routine phases

v9 install ready

Technique priorities

  • Comfort first
  • Quiet nasal breathing
  • Low effort
  • Light inhale
  • Smooth exhale
  • No breath holds

Safety

Stop and return to normal breathing if you feel dizzy, tingly, anxious, disconnected, short of breath or notice chest discomfort.

Do not practise while driving, in water or while operating equipment. This routine is educational and not medical diagnosis or treatment.

Work with Evan

Private sessions, corporate workshops and nervous system regulation training.

Email Evan Call 0412 703 833

Install on your phone

Add this routine to your home screen so it opens like an app.

Android Chrome: tap Install app. If the prompt does not appear, open the Chrome menu and choose Add to Home screen or Install app.

iPhone Safari: tap Share, then Add to Home Screen. Apple does not support the same install prompt button as Android.