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Elite Performance Through Breath

Performance Activation

30 Minute Guided Session

Create a calm, alert and performance-ready state.

This session combines breathing control, focused activation, mental rehearsal and controlled pressure exposure without intense hyperventilation.

Safety first: This is practical nervous system training, not medical treatment. Keep every breath controlled and comfortable. Stop or reduce intensity if dizziness, blurred vision, tingling, chest discomfort, breathlessness, unusual palpitations, anxiety or disorientation increases.

Session timer

Ready to begin

30:00
Step 0 of 8Total session
Breath pace circle
Ready Follow the timer when a breathing section begins.
Tap Start Session and follow each section. You can also open any step manually below.

Baseline and reassessment

Record the client’s starting ratings, then repeat them at the end.

End-of-session ratings

Session flow

30 Minute Performance Activation Session

Use immediately before performance

Pre Performance Reset

  1. Sit or stand tall.
  2. Take one comfortable inhale through the nose.
  3. Take a second short inhale through the nose.
  4. Exhale quickly but smoothly through the mouth.
  5. Take one normal nasal breath.
  6. Repeat for 2 to 3 rounds.
  7. Say internally, “Breathe. Focus. Commit.”
  8. Begin the task immediately.

Facilitator guidance

Keep intensity controlled

The performance intensity comes from upright posture, focused attention, strong visualisation, controlled activation, clear action cues, short double inhale resets and quick but controlled exhales.

The intensity should not come from excessive breathing volume, prolonged rapid breathing or pushing through symptoms.

Stop or reduce intensity if the client experiences: increasing dizziness, blurred vision, tingling, chest discomfort, breathlessness, unusual heart palpitations, anxiety or disorientation. Return to normal breathing and allow the client to settle before continuing.

Next step

Bring this into your performance routine

For practical coaching, team sessions or leadership performance training, 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.
Ready Start the reset timer and follow the circle.
Keep the exhale quick but smooth. Do not force. Stop if light-headed or uncomfortable.