The 6-week cycle

Week 1 — Stress and Anxiety The physiological relationship between breathing and the stress response. Why the way most people breathe when they're stressed makes the stress worse — and how to interrupt that cycle in real time. Practical techniques for immediate parasympathetic activation, CO2 tolerance introduction, and breathing as a pattern interrupt.

Week 2 — Sleep Breathing for sleep onset, sleep quality, and non-restorative sleep. The role of nasal breathing in overnight oxygen saturation and recovery quality. Pre-sleep breathing protocols and how to use breathwork when you wake at 2am and can't get back to sleep.

Week 3 — Performance and Athletic Breathing CO2 tolerance, nasal breathing at exercise intensity, breathing economy, and the BOLT score as a training metric. For athletes who want to understand how their breathing affects their endurance capacity and recovery — and start doing something about it.

Week 4 — Recovery Post-training and post-stress recovery protocols. The physiology of breathwork combined with cold exposure and heat. HRV, the autonomic nervous system, and how deliberate breathing practice accelerates adaptation between hard efforts.

Week 5 — Focus and Cognitive Performance Coherence breathing, box breathing, and the neuroscience of how breath rhythm affects cognitive state. Practical protocols for sustained focus, mental reset between tasks, and high-stakes decision making under pressure.

Week 6 — Immune Function and Respiratory Health Nasal breathing, nitric oxide production, and the respiratory system's role in immune defence. Breathing pattern habits that support respiratory health over the long term, and the evidence base for breathwork in chronic respiratory conditions.

The cycle then repeats from Week 1.