Designed to help high performers control stress and shift into a calmer, clearer, and more controlled state in minutes, while training your nervous system to better handle stress and pressure.
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Used by pro athletes, business leaders, and high-performance coaching clients.
Performance Breathing
10-Minute Breathing Flow
Phase 02
Control
Shift out of stress and into a calm, relaxed state, when it matters most.
Think more clearly and stay locked in by improving breath and state control.
Stay composed under pressure instead of reactive and overwhelmed.
Unlock more stable energy by calming your nervous system and improving breathing efficiency.
Words from the best
Breathing is non-negotiable in the toolkit of elite performers. Hear what some of the world's best say about its impact on mindset, stress control, and performing under pressure.
I try to keep my mouth closed and just breathe through my nose, especially in pressure situations. It keeps me calmer and in control.
I use breathing techniques to stay calm and centred, especially in high-pressure situations.
Breathing is a skill. Controlling your breathing, your recovery, and your nerves, I've really tried to master that.
You don't need a long meditation between points. One slow, deep breath is enough to reset your mind and bring your body back into control.
Conscious breathing is a big part of what I do, especially in moments of tension. It helps me stay calm and present when the pressure is highest.
The Shift
Most high performers know how to push harder. The best know how to regulate and balance stress and recovery for sustained peak performance.
Stress is useful in short bursts. It sharpens focus and helps you rise to pressure. But when it becomes your default state, it starts working against you.
You feel it as
Too much running in your head, can't quiet the mind or focus.
Short-fused, irritable, frustrated for no clear reason.
Body still on go even when the day is done.
Restless nights, drained mornings, never quite recovered.
Low energy, slow thinking, motivation gone missing.
Always on. Permanently bracing for the next thing.
Regulation isn't the absence of stress. It's the ability to shift between high energy upregulated states and deep recovery states on demand. The skill to downshift effectively is what most people miss, and what keeps them stuck in a stress response when they don't need to be.
That's the skill this breathing flow trains.
Why breathing
Your breathing is tethered to every emotional state. When stress rises, breathing gets faster, shallower, and more reactive. That keeps your nervous system switched on and the brain detects threat. The opposite is also true. Slow, controlled breathing, especially with a long exhale, helps shift your body out of stress and into a calmer state. Heart rate drops. Mental noise quiets. Focus returns.
Most people try to think their way out of stress. It rarely works. Physiology drives psychology. Change your breath, and you change your state. That's why elite sport, military training, and high-performance coaching all train it. This isn't just about relaxation. It's nervous system and breathing training that helps restore balance, build resilience, and gives you the ability to shift into calm on demand.
Inside the audio
The audio is built around three intentionally designed phases. Each one with a different breathing tempo, a different purpose, and a different effect on your breath, brain, and nervous system. Press play and I'll coach you through each.
Slow, expansive, controlled breaths with a longer exhale shift you out of stress and into a calm, parasympathetic state. This is your on-ramp back to control.
A slower, more controlled cadence with timed holds introduced, and a strong exhale deepens your relaxation while training your breath, respiratory system, and nervous system. This is where control gets stronger.
The goal in this final phase is to slow and soften your breath further, making it light, deep, and expansive, and guiding your body into the most deeply relaxed state you can. You step out feeling calm, settled, and in control.
When to use it
This audio is a great daily habit to implement for calm, focus, and recovery. But the skill of breathing is something you can apply anywhere, and in any situation.
Anytime
Use daily to shift into a calm, relaxed state, training regulation and control.
Before
Meeting, presentation, pitch, game, race. Control the nerves, sharpen focus, get in the zone.
During
Tough day, hard meeting, deadline pressure, kids melting down. Plug in, regulate, recover.
Before bed
Parasympathetic shift, calm the body, calm the mind, prep your system for sleep and recovery.
About Jamie
I've been coaching for over a decade, and in that time I've worked with founders and business owners, pro athletes, emergency responders, and ambitious high performers to help them regulate stress, sharpen focus, and perform consistently under pressure.
Performance breathing is one of the most important mental skills anyone can develop. It's the most direct lever on your nervous system and state, directly impacts your mental performance, enables you to control your response to stress and pressure, and it has a hugely positive impact on your overall health and quality of life.
It's used by elite performers, but it's available to anyone. The busy stressed-out mum, the dad feeling overwhelmed, the athlete chasing more control under pressure. Breathing is a tool for all of us, with the power to lift both quality of life and performance.
This audio is an example of a simple breathing practice I run with my coaching clients, distilled into ten minutes. Yours, free.
Trusted by athletes from
None. The audio coaches you through every breath. Press play and follow. The whole point is that you don't need to know what you're doing, you just need to follow along.
Meditation apps are great and are designed to centre you and focus you on the present moment. They use breathing, but don't train your breathing system. This is a breathing audio designed as both a tool for stress control, down regulation and recovery, but also to train and strengthen your breathing system so you have more control over time. Three coached phases, each tied to a specific physiological outcome: a shift toward more parasympathetic tone, unlocking calm, deeper nervous system control and flexibility, and a deeply relaxed body and brain. Different purpose, different effect, different outcome.
Yes. Breathing is the most direct, fastest, most evidence-backed lever on your nervous system. Slow, controlled breathing with a longer exhale stimulates the vagus nerve and shifts you into a parasympathetic state. A 2019 study found that just two minutes of this style of breathing was enough to engage the vagus nerve and produce a measurable calming effect on the body.
This audio will help you immediately, and the bigger compound effect comes from running the flow repeatedly. Each time you do, you train your breathing and nervous system's capacity to regulate. The more often you practise, the more impactful it becomes.
Then you definitely need the ten minutes of breathing 😂
Half-joking, but if you seriously don't feel you have 10 minutes for yourself, I can promise you're in a stress dominant state and this will help you immensely. I can also guarantee you find 10 minutes to scroll social media or do other mindless activities each day (which is fine), but prioritise the breathing and give it a go. You will thank me later.
Yes, for most people. This audio uses slow, controlled breathing with short holds in phase 2. No extreme hold techniques or hyperventilation. It's in the same family as clinical stress reduction, box or cadence breathing, and the slow, deep breathwork used in performance training, relaxation, and nervous system regulation.
If you're pregnant, please check with your midwife or doctor before starting. If you have a serious medical condition, get advice from your healthcare provider first. Stop the practice if you feel dizzy, uncomfortable, or unwell.
Last thing
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