From Survival Mode to Presence: 3 Breathwork Practices You Can Use Anywhere

The thing about survival mode is, you don’t always realise you’re in it.It feels like being “on” all the time.Like you can’t quite switch off, even when you want to.

Breathwork helps you drop back into presence. Here are three ways to use it whether you’re about to step on stage, can’t sleep, or the kids are screaming in the back seat.

1. Clarity Breathwork (Box Breathing)

• Inhale for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Hold for 4 seconds

Why it works: It signals safety to your nervous system and clears mental clutter. I use it before speaking on stage, recording podcasts, or any high-energy moment that needs focus.

2. Extended Exhale

• Inhale for 4 seconds

• Exhale for 6 seconds

Why it works: It switches you into rest-and-digest mode. I use it before sleep, when my mind won’t stop racing.

3. Three Deep Breaths

Why it works: It’s a simple micro-regulation tool. I use it when I’m rushing my boys out the door or before stepping into an important meeting.

You don’t need to change your entire routine to feel present. Start with one of these today and notice how you feel.