Complete all five checks to unlock two simple routines you can use straight away.
Complete the Nijmegen Questionnaire, BOLT Test, Cadence Test, Lung Capacity Test and Nasal Breathing Ability check first. Once all five results are saved, these routines will appear here.
Routine 1: 3-Minute Reset Breathing
Best for: between meetings, after a stressful conversation, or when you notice mental fog or reactivity building.
- 0:00–0:30 Sit upright. Breathe gently through the nose. Let the shoulders soften.
- 0:30–2:30 Inhale gently through the nose for 3–4 seconds. Exhale softly through the nose for 5–6 seconds. Keep it easy.
- 2:30–3:00 Return to normal breathing. Notice whether your body, attention or pace has shifted.
Performance use: helps create a pause so you can respond rather than react.
Routine 2: 3-Minute Focus Breathing
Best for: before important calls, presentations, sales conversations, difficult decisions or deep work.
- 0:00–0:30 Breathe through the nose and place attention on the movement of the breath.
- 0:30–2:30 Use a steady box rhythm: inhale for 4, pause softly for 2, exhale for 4, pause softly for 2. Keep every hold comfortable.
- 2:30–3:00 Let the rhythm go. Take three normal nasal breaths and choose the next clear action.
Performance use: helps settle attention before pressure moments without trying to force relaxation.
