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Elite Performance Through Breath

30 Minute Performance Activation

Performance ready state

Build calm, alert energy without intense hyperventilation.

This guided session combines breathing control, focused activation, mental rehearsal and controlled pressure exposure.

Safety first: Keep all breathing comfortable and controlled. Stop or reduce intensity if dizziness, blurred vision, tingling, chest discomfort, breathlessness, unusual palpitations, anxiety or disorientation increases. Return to normal breathing and settle before continuing.

Guided timer

Ready to begin

Step 0 of 8

30:00

Total session

Tap Start Session and follow each section. You can also open any step manually below.

Breath pace circle

Ready Follow the timer when a breathing section begins.

Baseline and reassessment

Ratings

Rate each area from 1 to 10 before and after the session.

Session map

30 minute structure

Pre Performance Reset

Need a shorter tool?

Use the 2-minute reset immediately before a meeting, presentation, sales call, sporting performance or difficult conversation.

Facilitator guidance

Where the intensity should come from

  • Upright posture
  • Focused attention
  • Strong visualisation
  • Controlled activation
  • Clear action cues
  • Short double inhale resets
  • Quick but controlled exhales
The intensity should not come from excessive breathing volume, prolonged rapid breathing or pushing through symptoms.

Support

Bring this into your performance work

For practical sessions, team workshops or coaching support, contact Evan Gill.

Email Evan Call 0412 703 833

evan@evangill.xyz · 0412 703 833 · www.evangill.xyz

Pre Performance Reset

2-Minute Reset Timer

Use this immediately before a meeting, presentation, sales call, sporting performance or difficult conversation.

2:00
Sit or stand tall. Prepare to begin.

Breath pace circle

Ready Start the reset timer and follow the circle.
Pattern: first inhale, second short inhale, one quick controlled mouth exhale, then one normal nasal breath. Only two inhales before the exhale.