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5 breath instruction videos for focus and composure Under Pressure

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Before a pitch, between calls or after a difficult conversation, a brief breath practice can help you pause and regroup. In this video collection I demonstrate five techniques you can bring into your working day, with clear visual cues to follow.

In this collection, you will:

  • Learn the technique: Follow a demonstration in under 2 minutes.
  • Choose for the moment: Find a practice for focus, pressure or a quick reset.
  • Put it into practice: Use the breathing cues with or without sound.
Who this is for

For founders and leaders navigating high-stakes decisions, constant context-switching and demanding conversations. No previous breath practice or special equipment needed.

Your five breath practices

  • Calm focus: Slow, full breathing before deep work or when your mind feels scattered.
  • Performance under pressure: Box breathing before a pitch, presentation or negotiation.
  • Emotional regulation: Longer-exhale breathing before replying to a triggering email or returning to a charged conversation.
  • Quick reset: The physiological sigh between calls or after a stressful moment.
  • Balance: Alternate nostril breathing when you feel pulled in too many directions.

Each video is under 2 minutes. Allow 30–60 seconds to practise the quick reset, or 3–5 minutes for the other techniques.

About me

I'm Lucia Hegenbartova, founder of The Breath Lab – a former C-level tech executive with 15+ years scaling enterprise SaaS companies, now working with leaders and teams on nervous system intelligence, cognitive performance and emotional resilience. I blend executive experience with evidence-based breath and somatic tools to help leaders stay sharp, grounded and human in high-pressure environments.