The Hero Arc Series: 2. 5-Minute Breathwork Reset for Stress & Clarity

In Episode 2, Shae teaches a powerful breathwork protocol designed to help you regulate your nervous system, reset your internal state, and transition into the next part of your day with clarity and presence.

If you’ve ever come home stressed, walked into a meeting unfocused, or tried to work while anxious, this is the episode for you. Breathwork is one of the most ancient tools for regulating your internal environment—and today, Shae walks you step-by-step through a guided session you can follow anytime you need to shift your state fast.

This practice takes 5 minutes and instantly helps you feel more grounded, calmer, and more capable of executing at a higher level.

WHAT YOU’LL LEARN

• How stress overload destroys focus, presence, and emotional control
• How winners don’t avoid stress, they manage it better
• Science of breath affecting the vagus nerve, heart rate, and emotional regulation
• Samurai & Saiyan analogies for presence under pressure
• The exact breathwork routine Shae uses before work, meetings, workouts, or coming home
• How regulating your internal state helps you become the person your future demands

THE BREATHWORK ROUTINE (SHOW NOTES RESOURCE)

Use this routine during transitions:
• Before work
• Before going home
• Before a meeting
• Before studying
• Before creative work
• Anytime your state is slipping

1️⃣ 4–6–8 Breathing (4 rounds)

• Inhale: 4 seconds
• Hold: 6 seconds
• Exhale: 8 seconds (controlled, slow, through the mouth)

This calms the nervous system and lowers physiological arousal.

2️⃣ Triangle Breathing (5 rounds)

All nasal breathing.

• Inhale: 4 seconds
• Hold: 4 seconds
• Exhale: 4 seconds

This promotes focus and stabilizes the breath.

3️⃣ Superventilations (2 rounds)

25 breaths per round.

• Strong inhale through the nose
• Strong exhale through the mouth
• Faster tempo
• On the 25th breath → Big inhale → Hold for 30 seconds

During the hold:
Visualize yourself:

• Executing your task
• Being calm
• Being present
• Showing up with confidence
• Letting go of stress

Repeat for two cycles.

4️⃣ Breathing Form Notes

• Breathe with your diaphragm, belly expands, shoulders do NOT rise
• Triangle breathing = all nose
• Superventilation = nose inhale, mouth exhale