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Your Breath Is Your Most
Powerful Tool. Learn to Use It.

Reduce stress, improve sleep, boost recovery — with techniques used by elite athletes and special forces.

Tom Whitfield
Tom Whitfield
Breathwork & Nervous System
Wim Hof Certified · SOMA Breath Instructor
What This Programme Covers

From foundations to
advanced protocols.

Built in a clear progression — from basic mechanics to the techniques that transform how your nervous system responds to stress.

Foundations
Nose breathing, diaphragmatic breathing, CO2 tolerance. Most people breathe incorrectly — this is where we fix that.
Activation Protocols
Energise before training, sharpen focus before work. Breathwork that may support performance before it begins.
😌
Deactivation Protocols
Shift from stress to calm in under 3 minutes. A tool you can use anywhere — no equipment, no prep.
Recovery Breathing
Designed to help accelerate muscle recovery and sleep quality post-training. The session after the session.
Techniques Taught

Six protocols.
Each one with a purpose.

These aren't just breathing exercises. Each technique is based on evidence and designed for a specific outcome.

Box Breathing
4 — 4 — 4 — 4
Stress management and pre-performance calm. Used by US Navy SEALs and high-performance athletes worldwide.
Physiological Sigh
Double inhale + long exhale
Instant nervous system reset. The single fastest way to reduce physiological stress — proven in lab settings.
Wim Hof Method
Controlled hyperventilation + retention
Energy and resilience. Designed to help build cold tolerance, immune response, and mental fortitude.
4-7-8 Breathing
4 in — 7 hold — 8 out
Sleep onset and anxiety reduction. Activates the parasympathetic system within minutes.
Nasal Breathing Protocol
CO2 tolerance training
Designed to support endurance and recovery. Training yourself to breathe less, better.
SOMA Breath
Rhythmic breathwork
Deep nervous system reset through rhythmic patterns. The weekly full session that integrates everything.
Your Sample Week

Woven into your day.
Not added to it.

Breathwork works best when it becomes part of how you move through the day — not a separate practice you have to find time for.

Morning — 5 min

Diaphragmatic Breathing + Nasal Warm-Up

Daily. Sets your nervous system baseline before the day begins.

Pre-Workout — 3 min

Box Breathing + Activation Protocol

Focus and energy before training — without caffeine.

Post-Workout — 5 min

Physiological Sigh × 5 + Recovery Breathing

Designed to help accelerate muscle recovery and cortisol clearance after training.

Evening — 10 min

4-7-8 Protocol + Body Scan

Prepare the nervous system for deep sleep. Every single night.

Weekly — 20 min

Full Wim Hof or SOMA Session

The deep reset. Chosen based on your week and what your body needs.

"
The nervous system doesn't care how hard you trained or how good your nutrition is if you're running on chronic stress. Breathwork is the reset button. And it's free.
Tom Whitfield  ·  Breathwork & Nervous System

Your breath is already with you.
Learn to use it.

Start with 14 days free. Tom's full breathwork programme — from foundations to advanced protocols.

Start Your 14-Day Reset → Book 1-2-1 with Tom