TPF BREATHWORK
Three Pillars Fitness
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Good evening — this time is yours.
Mind · Body · Spirit
Breathe.
Reset.
Be Present.
Reset.
Be Present.
I Was. I Am. I Will Be.
Nothing to chase here. A few quiet minutes to settle your nervous system, sleep deeper, and carry less — one breath at a time.
Featured Practice
Signature Protocol
5 – 20 min
Okinaga
Inhale · Hold · Exhale — Extended Cycles
Kyle's signature practice. Extended breath cycles through the nose, out through the mouth. Deep CO2 tolerance training with visualization. Produces parasympathetic activation that standard protocols cannot reach.
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Quick & Essential
Fastest Acting · 30 sec
30 – 60 sec
Physiological Sigh
Double inhale + long exhale
Fastest known method for acute stress reduction. Two quick inhales through the nose, then a long slow exhale through the mouth.
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Most Evidence · Stanford Protocol
5 min
Cyclic Sighing
Double inhale + long exhale — repeated
The physiological sigh, repeated for five minutes. In a Stanford randomized trial this outperformed meditation and box breathing for daily mood improvement and lower resting respiratory rate. The best five minutes you can spend on stress.
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Between Sets · Recovery
30 – 90 sec
The Down-Shift
3 in nose · 6 out pursed lips
Built for the gym floor. Nasal inhale, slow exhale through pursed lips between hard sets. Drops heart rate faster, keeps the next set honest, and trains recovery as a skill — not luck.
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Grounding
1 – 2 min
5-4-3-2-1 Sensory
Awareness technique
Anchors attention in the present moment through your five senses. Immediately interrupts the anxious thought loop.
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Breathwork
Pre-Performance
3 – 5 min
Box Breathing
4 · 4 · 4 · 4
Inhale 4 — Hold 4 — Exhale 4 — Hold 4. Balances your nervous system. Used by military and elite athletes before high-performance moments.
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Pre-Sleep
4 – 8 cycles
4-7-8 Breathing
4 · 7 · 8
Inhale 4 — Hold 7 — Exhale 8. The extended exhale drives deep parasympathetic activation. Ideal in bed before sleep or after a stressful event.
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Energising
20 – 40 cycles
Breath of Fire
1 · 1
Rapid rhythmic breathing — 1 second inhale, 1 second exhale through the nose. Floods the system with oxygen, clears stagnant CO2, and produces an immediate energy surge. Do not use if pregnant or dizzy.
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HRV Training
5 – 10 min
Resonant Breathing
5 · 5
Inhale 5 — Exhale 5. Synchronises your breath with your heart rate at ~6 cycles per minute — the frequency that maximises heart rate variability. The most well-researched breath pattern for chronic stress.
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Wind-Down
3 – 5 min
2-to-1 Breathing
4 · 8
Exhale is twice the inhale — 4 in, 8 out. Pure parasympathetic activation with no holds. The gentlest pre-sleep protocol there is — perfect if 4-7-8 feels like too much tonight.
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Beginner Friendly
3 – 5 min
Triangle Breathing
4 · 4 · 4
Inhale 4 — Hold 4 — Exhale 4. Box breathing with the bottom hold removed. The perfect starting point if the second hold of box breathing feels uncomfortable. Get cozy here, then graduate when you're ready.
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Progression · Advanced
4 – 6 min
Tactical Box
5 · 5 · 5 · 5 — up to 6 · 6 · 6 · 6
Box breathing with the sides extended. Longer holds mean deeper CO2 tolerance and stronger parasympathetic control. Progress here only once standard box feels effortless.
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Focus · Balance
4 – 8 min
Alternate Nostril
In left · Hold · Out right — then switch
Thumb closes the right nostril, inhale left. Close both, hold. Release right, exhale. Then reverse. Slows the breath to ~3 cycles per minute and demands enough attention that the mental chatter has nowhere to go.
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Wind-Down · Vagal Tone
3 – 5 min
Humming Breath
Inhale 4 · Hum the exhale 8
Inhale through the nose, then hum a low, steady note through the whole exhale. The vibration stimulates the vagus nerve and dramatically increases nasal nitric oxide production. Feels odd for ten seconds, then deeply settling.
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Assessment · Track Your Progress
~1 min
CO2 Tolerance Test
Exhale · Hold · Tap at first urge
A repeatable measure of your CO2 tolerance — the physiological ceiling on how calm your breathing can be. Test weekly, same time of day. Watch the number climb as your breathwork practice compounds.
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Daily Foundation
5 – 10 min
Diaphragmatic Breathing
Belly only · Slow
Hand on belly, hand on chest. Only the belly hand moves. Most stressed adults are chest breathers — fixing this changes baseline nervous system state over time.
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Mindfulness
Body Awareness
3 – 10 min
Body Scan
Head to toe · Observe only
Slow attention from head to feet. Notice tension, temperature, or discomfort without trying to change anything. Builds the body awareness that changes everything else.
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Meditation
3 – 20 min
Breath Awareness
Focus · Return · Repeat
Eyes closed. Focus only on the sensation of breathing. When the mind wanders, return without judgment. That return is the practice — and it transfers to everything else in your life.
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Pre-Sleep · Recovery
8 – 12 min
Progressive Muscle Relaxation
Tense · Hold · Release
Systematically tense and release muscle groups from feet to face. Teaches your body the difference between tension and relaxation — and trains it to choose the latter.
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Nutrition · Highest Leverage
Before every meal
Mindful Eating
Pause · Notice · Taste
Sit down, no screens, notice your food before eating, one bite at a time. Naturally reduces overeating without restriction. The highest-leverage mindfulness practice for anyone working on body composition.
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Routines
Morning · 5 min
Daily anchor
Morning Sequence
Sigh → Diaphragmatic → Box
Three-part morning breathwork sequence. Reset your nervous system before the day takes over. Anchor it to your first coffee — do this before the first sip.
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Work-to-Home · Transition
5 min
Transition Ritual
Before you walk through the door
5 minutes in the car or outside before entering your home. Close the loop on work mode. This single habit prevents your stress from bleeding into your personal life and relationships.
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