01
Science
Read the four athlete jobs
Composure, efficiency, recovery, priming. Understand which breath does which.
Path5 daysathletes and coaches
Breathwork for athletes
Five days that connect breathwork to training demands.
Map the performance jobs, measure tolerance and power, then start the capacity, cadence, and priming work that belongs in an athletic routine.
Begin with Day 01Day 01 · Science
Start with what breathwork is doing for sport.
Athlete breathwork gets clearer when each tool has a job: composure under pressure, oxygen-cost efficiency, recovery, or event priming.
One focused step.
Day 02 · Measure
Measure the two baselines that matter here.
CO₂ tolerance sets the pacing for control work. Power capacity sets guardrails before power-breathing or priming sessions.
One focused step.
02
Measure
CO₂ Tolerance and Power Capacity
Take two short assessments: one for tolerance pacing, one for power-breathing readiness.
Assessment · Tolerance pacing
Set the CO₂ baseline used for tolerance-focused practice.
Assessment · About 1–3 minutes
CO₂ Tolerance Assessment
Gauge how calmly you handle rising CO₂ before the urge to breathe takes over.
Take CO₂ tolerance test
Assessment · Power readiness
Set the power-breathing baseline used before priming work.
Assessment · 8 to 10 minutes
Power Capacity Assessment
Set a controlled activation pace from three power-breathing rounds.
Take power capacity test
Day 03 · Foundation
Build the tolerance foundation before chasing intensity.
CO₂ Capacity Builder is the controlled base layer: scaled box breathing that can support steadier pacing when training gets demanding.
One focused step.
03
Foundation
CO₂ Capacity Builder
Start the scaled 10-session box-breathing program that builds your tolerance base.
Day 04 · In-motion
Take breath timing into motion.
Cadence breathing moves the skill out of stillness and into stride, helping you coordinate breathing with the repeated rhythm of sport.
One focused step.
04
In-motion
Cadence breathing
Learn to lock breath to stride in your sport. Practice off-day.
Day 05 · Priming
Use priming when the session has a peak demand.
Performance Priming Protocol is for alert energy before hard efforts. It belongs after the baselines, not before them.
One focused step.
05
Priming
Performance Priming Protocol
Structured priming routine for peak events. Requires power capacity assessment.
After the path
Pick the next learning module once this path is complete.
These are compact next-path options, not extra steps inside this sequence.
Beginner path · 4 days
Breathwork for Beginners: A 4-Day Learning Path
A four-day reading and practice path for people new to breathwork. Read the map, take a CO₂ baseline, choose a first practice, then build rhythm and recovery tools.
Open path
Sleep path · 4 days
Sleep Restoration Path: A 4-Day Learning Path
A four-day learning path for people rebuilding sleep — nasal breathing, evening wind-down, and pre-sleep breathwork.
Open path
Anxiety path · 4 days
Anxiety Recovery Path: A 4-Day Learning Path
A four-day learning path for people working through chronic or recurring anxiety. Match tools to states, drill resets, and add daily coherence.
Open path