Shift your state in 60 seconds — with your breath.
Master Your State in 5 Breaths or Less
(Yes, really.)
What if just a few breaths could shift your energy, sharpen your focus, and restore resilience — on command?
You're never more than one breath away from a better state.
The only question is: which gear do you reach for?
Breathing isn’t just for staying calm.
It’s your manual override for peak performance.
Like a high-performance car shifting gears to control speed, you can use the GEARS of Breathing to control your internal state — on demand.
With the right gear, you can:
→ Rev up into intensity, clarity, or drive
→ Rev down into composure, stillness, or recovery
This is how elite performers lead from within — not just with mindset, but through their biology, breath, and behavior.
The Most Common Question I Get:
“What’s the right breathing cadence for [insert moment]?”
Once you understand this system, you’ll stop guessing — and start shifting with intent.
Here’s the principle:
→ Inhale emphasis = up-regulation (activation)
→ Exhale emphasis = down-regulation (calm)
That’s your internal compass.
Whether you’re stepping into a pitch, mid-workout, or mentally overloaded — your breath becomes your steering wheel.
The 5 GEARS of Breathing
Gear 1 – Nasal In / Nasal Out
Gear 2 – Power Nasal In / Power Nasal Out
Gear 3 – Nasal In / Mouth Out
Gear 4 – Mouth In / Mouth Out
Gear 5 – Power Mouth In / Power Mouth Out
Your Next Tiny Experiment
GEARS Protocol: Shift Up. Shift Down. Stay in Control.
This 60-second breath circuit trains your nervous system to:
→ Rev up into energy, focus, and action
→ Shift down into calm, clarity, and composure
→ Recover fast— without losing power
You don’t need an app.
Just attention — and intention.
Part 1: Shift Up (Controlled Activation)
Gear 1 – Nasal In / Nasal Out
→ Inhale 4 sec
→ Exhale 4 sec
(2 rounds)
Settle. Slow. Reset your baseline.
Gear 3 – Nasal In / Mouth Out
→ Inhale 3 sec
→ Exhale 3 sec
(2 rounds)
Energy builds. Focus sharpens.
Gear 5 – Power Mouth In / Mouth Out
→ Inhale 1 sec
→ Exhale 1 sec
(5 rounds)
System firing.
Part 2: Shift Down (Composed Recovery)
Gear 3 – Nasal In / Mouth Out
→ Inhale 3 sec
→ Exhale 3 sec
(2 rounds)
Ease tension. Stay alert, but relaxed.
Gear 1 – Nasal In / Nasal Out
→ Inhale 4 sec
→ Exhale 4 sec
(2 rounds)
Ground. Recover. Reclaim control.
Check-In: Feel the Contrast
Pause. Breathe naturally.
→ Which gear shifted your state the fastest?
→ Where do you spend most of your day?
→ What gear do you need next?
This isn’t breathwork.
It’s precision self-regulation.
That’s the power of this system: You don’t wait for your state to change — you shift it, on demand.
PS: The smartest performers don’t guess — they gear up. [Download the GEARS one-pager for instant access + future reference]
