6 Minute Guided Breathwork with Kieran
2025-12-19
We guide a five‑minute breathwork session to shift state on demand, using simple counts, contrasts, and stillness to teach control over the nervous system. You learn to breathe low and wide, lengthen your exhale, and use brief breath holds to settle fast.
• body awareness and rib expansion cues
• 3‑in 5‑out pattern for downregulation
• gentle pauses to relax face and jaw
• 2‑in 1‑out set to upregulate safely
• comfortable inhale hold to build tolerance
• return to neutral breathing and body scan
• when to use it for sleep, work, recovery
Save it in your favourites, listen whenever you need a slowdown, before bed, before work, or after a long day when you get home
The Science of Fitness Podcast
Science of Fitness- No. of episodes
- 84
- Latest episode
- 2026-10-23
Where can you listen?
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Welcome to the Science Of Fitness podcast where we aim to inspire you to live a healthier and more fulfilling life as we share evidence and anecdotes on all things health, fitness, performance, wellness and business.
Hosted by Kieran Maguire, Co-Owner and Director of Science Of Fitness with an Undergraduate degree in Exercise Science and Masters degree in High Performance, the podcast includes guests and friends of SOF from all walks of life sharing their knowledge and stories within their field of expertise.
Join us as we provide listeners with digestible and relatable educational tools and entertaining stories to inspire a healthier and more fulfilling life.