Present-Moment Breathing
You can only breathe in the now, so slow your breath to silence the mind.
- Difficulty
- Starter
- Time to result
- ~days to results
- Steps
- 3
- Confidence
- 85%
Jansen's fastest hack for presence is the breath, because breathing can only occur in the present moment. His personal technique is to inhale quickly and exhale very slowly, drawing on the Wim Hof method. The slower the exhale, the more centered you become and the less chatter fills the mind. He treats slow breathing as the simplest route to clarity, flow, and focus, usable anywhere in seconds.
Origin
Recovering from brain trauma and studying the Wim Hof method, Jansen adopted slow-exhale breathing as a core biohack and now teaches it through his Facebook Live sessions on breathing and presence.
Core principles
- 01Breathing can only happen in the present, so attention on the breath forces presence.
- 02The slower you breathe, the more centered you are and the less mental chatter you have.
- 03Inhale quickly, exhale very slowly to drop into the now instantly.
- 04Presence is the precondition for clear, focused, flow-state thinking.
How to run it
- 1
Anchor attention on the breath
Stop what you are doing and put all attention on the sensation of breathing, which can only be felt now.
- 2
Inhale quickly
Take a fast inhale to reset your attention into the present second.
- 3
Exhale very slowly
Draw the exhale out as long as comfortable; the slower the exhale the quieter the mind.
Pro tip Follow the Wim Hof method for structured variations.
Watch out Do not push breath holds or extreme patterns near water or while driving.
In the wild
When asked for one thing a listener could do right now, Jansen said simply 'breathe,' inhaling quickly and exhaling slowly to focus on the now this very second.
→ Immediate reduction in mental chatter and a centered, present state.
Common mistakes
Breathing fast when stressed
Rapid shallow breathing keeps the mind scattered. Slowing the exhale is what centers you in the present.
Is it for you?
Best for
Anyone needing an instant, equipment-free way to get present and focused.
Not ideal for
People with breathing conditions who should not manipulate breath without medical guidance.
From the transcript
“If you focus your attention on your breath you become very present... when do you breathe? You can only breathe in the now.”
“You want to get clear, get in the now... breathe slowly, it is as simple as that.”
From the episode
Peter Jansen: Biohacking Your Brain and Body
Peter Jansen