Master your breath, master your mind. Breathing expert Joel Jelen shares how to use simple, science-informed techniques to switch from stress to calm, boost focus and sleep, and sustain performance.
In this episode, Paul Corke talks with Joel Jelen, who spent 20+ years in fast-paced media/PR before turning a decades-long passion for breathing education (since 1995) into a successful practice. Joel has studied with breathing experts globally and now helps people and organisations use breath as a lever for mindset, resilience and wellbeing.
We unpack why breathing is the steering wheel of your nervous system, how everyday habits (mouth breathing, shallow/upper-chest breathing, breath-holding at your desk) quietly drain energy and focus, and the practical protocols that reset you in 60–120 seconds—no apps required.
You’ll hear:
How breath drives state (stress ↔ calm) and supports clarity, confidence and recovery
Nasal vs mouth breathing, posture and diaphragm mechanics (and why they matter)
Simple resets for the workday: longer-exhale breathing (e.g., 4s in / 6s out), box breathing, and the quick physiological sigh
Routines for focus, sleep and pre-performance (stacked onto daily triggers)
How breath work supports Paul’s Mindset Equation: Aspiration, Belief, Drive/Motivation, EQ, Resilience, Learning Agility
Try this (7-day breath micro-routine):
3× per day, do 2 minutes of nasal breathing at ~6 breaths/minute (≈5s inhale, 5s exhale) or try 4s in / 6s out to down-shift. Sit tall, tongue to the roof of your mouth, breathe lightly and quietly.
Before sleep: 3 minutes of longer-exhale breathing (e.g., 4/6 or 4/8).
Trigger stack: after opening your laptop, before a meeting, and after lunch.
Educational content, not medical advice. If you have respiratory/cardiac conditions, are pregnant, or feel dizzy, stop and consult a qualified professional.
