@garybrecka: 1️⃣ Sit or lie down somewhere quiet and put your feet on the ground. 2️⃣ Start with 3 rounds of 5 deep breaths. Add 1 breath per day until you reach 3 rounds of 30. 3️⃣ Breathe like you just surfaced from underwater. Pull the diaphragm down. Fill the lungs from the bottom up. 4️⃣ During the breath hold, shift your focus to sounds and sensations around you. It keeps the mind calm and extends the hold naturally. 5️⃣ Do this consistently. Everyday. That’s it. Why it works: ✔️ Lowers cortisol ✔️ Resets the autonomic nervous system ✔️ Improves focus + energy ✔️ Builds stress resilience ✔️ Raises HRV naturally #biohack #breathwork #routine #garybrecka #theultimatehuman

Gary Brecka

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Friday 20 February 2026 14:00:00 GMT

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Comments

Austin :

When I try this while having anxiety induced heart palpitations it just doesn’t seem to work. It actually happens a lot on the exhale.

2026-03-04 18:56:16

Scott Cook :

I tried this and got dizzy 😁

2026-02-28 05:06:42

Rafaelinhio17 :

I try this and in that moment my kid just fart😂

2026-04-05 11:02:32

LAZ :

How long do we hold the breath for?

2026-02-23 16:07:18

Use with Care :

there we go

2026-02-27 06:24:01

onlinedeals :

i am doing this now Dr. 🥰

2026-02-21 19:41:59

Brate Ioan :

Wim Hof 🔝 💪💪💪💪💪

2026-03-14 11:57:53

konradpaluch7 :

try doing that in Delhi , India

2026-04-08 01:46:38

Rocky Abild :

👏👏👏

2026-02-21 04:53:31

Craig Sintic :

😳😳😳

2026-04-10 02:17:12

🇿🇦MoveWithMarsh💯 :

🔥🔥🔥

2026-03-10 19:44:59

Wayne Forster :

Keep up the great work @garybreckaofficial, your knowledge is excellent. Thanks for sharing 👌

2026-04-21 06:24:29

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