Show Notes
- Breath is Control: Your breath is a direct remote control for your nervous system.
- Quick & Effective: Just 10 minutes of conscious breathing can significantly shift your mental and energetic state.
- Simple Technique: Learn a specific 3-round sequence involving paced breathing, holds, and visualization.
- Observe, Don't Perfect: Focus on noticing physical sensations (tingling!), mental clarity shifts, and emotional tone changes without judgment.
- Anytime, Anywhere: This is a practical tool for morning centering, midday slumps, pre-task focus, or post-stress decompression.
- Build Resilience: Consistent practice helps build neural pathways for calm energy and focused presence.
Resources Mentioned
Your 10-Minute Reset Button: A Simple Breathwork Routine for Instant Energy & Clarity (Flow With Joe, Ep 3)
4/28/2025
Feeling that midday slump hit? Brain foggy before a big meeting? Or just generally feeling stressed, stuck, or energetically flat?
Forget reaching for that third cup of coffee. You have an incredibly powerful, built-in tool ready to deploy anytime, anywhere: Your breath.
Seriously. Learning to consciously shift your breathing pattern is like having a remote control for your nervous system. In just a few minutes, you can clear mental fog, release stagnant energy, calm anxiety, and activate a state of grounded, focused vitality.
Today, I want to share and guide you through a simple, practical 10-Minute Energy Reset breathwork routine that I personally use all the time. It’s derived from various powerful techniques (including inspiration from Kitaro Waga) and it’s incredibly effective.
Think of your breath as the tuning fork for your inner state. This routine helps you recalibrate quickly.
Why This Works
Intentional breathing patterns directly influence your Autonomic Nervous System, shifting you out of stress response (sympathetic) and into calm focus (parasympathetic). It changes your blood oxygen levels, affects brainwave patterns, and releases physical tension. Consistent practice literally builds new neural pathways for resilience.
In Episode 3 of FLOW with Joe, I guide you step-by-step through the entire 10-minute process. We cover:
- The 3 Rounds: Gentle awakening, energizing buildup, and visualized activation.
- Specific Techniques: Paced breathing, strategic breath holds, and energy loop visualization.
- What to Notice: Tuning into physical sensations (tingling!), mental clarity, and emotional shifts during and after.
- When to Use It: Morning centering, midday slump busting, pre-task focusing, post-stress decompression.
This isn't about achieving some mystical state; it's about practical state management. It’s about having a reliable tool in your Toolkit (this falls under Medicine & Mindset!) that you can pull out whenever you need to hit reset and return to your natural state of flow.
Ready to experience it?
Listen to the full guided practice.
The Routine Briefly (Listen for full guidance!):
- Round 1 (Awaken): ~90s gentle breathing → Exhale hold → 15s Inhale hold.
- Round 2 (Energize): ~90s faster breathing → Exhale hold → 15s Inhale hold.
- Round 3 (Activate): 60 focused breaths + visualization → Exhale hold → Final 15s Inhale hold.
Let’s find your flow.
This Week's Invitation
Drop a Note
Do you have a topic I should cover? A resource I should check out? I’d love to hear from you!
About Joey
I’m a tech-savvy creative, AI whisperer, and recovered perfectionist. Former actor turned digital marketer turned photographer turned video editor turned AI guy turned podcaster.
After navigating years of anxiety, burnout, and feeling like a 'master of none,' I discovered the power of integrating practical tools with authentic self-awareness to build real resilience. My mission is to help all people find their flow amidst life's challenges.
Let’s Connect → Podcast | Chatbots | Instagram | LinkedIn | TikTok | AI Newsletter | Photobar Chicago | My AI Clone