Train your mind like a muscle. Perform better by pushing less.
The Mind Gym. 6-week breathwork & mental fitness programme on the Breathpod App designed to build focus, resilience and calm under pressure in just 10 minutes a day.
Based on the methods Stuart Sandeman (Founder) has taught to England Football and Nike's global athletes.
Pre-register today to get early access, take your first Breathpod Score, and start with 7 days completely free.
No card to start · 7 days free · then £12.99/month or £129.99/year
You can keep pushing through pressure
or you can learn to
train the system
underneath it.
You might be getting things done, showing up, holding it together, pushing through like you always do.
But underneath the surface your system is still running on alert.
Mind always on.
Attention scattered.
Even when you're with the people you love, when you're supposed to be relaxing - part of you is still somewhere else.
Fixing. Planning. Looping. Ruminating.
The goal isn't to remove pressure from your life.
Pressure is part of life.
It is to change the state you meet it from.
With a trained system, the same moments feel different.
You respond, not react
When things go wrong, you don't spiral. You steady yourself. You choose your move, instead of letting stress run the show.
You rise to the pressure
When pressure hits, you don't shrink. You expand into it - clearer, calmer, more yourself when the stakes are high.
You're present with others
In hard conversations, you stay. You listen. You choose your words. Clear, not reactive.
You can recover and restore
At the end of a hard day, you know how to switch off. You sleep deeper. You wake with more in the tank.
This may sound like fantasy, but that's what a trained mind and nervous system give you.
The shifts are measurable.
In a previous 7-day Breathpod challenge built on these same principles, participants reported measurable shifts in how they felt, focused, recovered, and responded to stress.
0%
Reduction in stress & anxiety.
0%
Reduction in brain fog.
0%
Increase in ability to switch off.
Data from Breathpod 7-day challenge.
Inside The Mind Gym
You'll train your breath, mind and nervous system through a progressive protocol. 6 stages, 6 weeks, each building on the last.
Recalibrate your baseline. Fix the foundation.
- Map how your breath is shaping your nervous system right now
- Spot the over-breathing pattern almost everyone misses
- Begin shifting out of low-grade alert
Train stillness. Build CO2 tolerance under pressure.
- Train stillness in the breath holds (CO2 tolerance)
- Widen the gap between trigger and response
- Slow your resting breath rate - fewer breaths, more efficiency
Build mental armour. Train under live stress.
- Work with stress instead of fighting it
- Stay clear when the intensity rises
- Recover faster after challenge, conflict, or pressure
Become who you're training to be.
- Use breath to shift the state you operate from
- Rehearse a calmer, sharper version of yourself
- Install new beliefs at the level your nervous system actually responds to
See it before you build it.
- Build an embodied picture of where you're heading
- Access your strongest performance state on demand
- Turn vision into something your system can feel, not just think about
This is who you are now.
- Choose the right breath tool for the moment you're in
- Calm down, focus, recover, reset, or prepare on command
- Make breathwork something you use anywhere - not something you follow
How it works
Start With a Number
Take your Breathpod Score before day one. An honest read on your stress response, focus, and recovery - and the line you'll measure progress against.
Practice 10 Minutes Daily
Learn the techniques to stay calm under pressure, recover faster, and think clearly when it matters.
See the Work
Most mental fitness is invisible. Re-take your Breathpod Score every two weeks and watch the number move - proof your nervous system is changing.
Inside The Breathpod Score
4 diagnostics. Each one measuring a different layer of how your nervous system handles stress. Here's what each tells you.
Test 01 / 04
CO2 Tolerance · Nervous System Reactivity
Your stress threshold, in seconds.
The lower your tolerance, the closer your nervous system sits to its tipping point. The score tells you how reactive you are - and exactly how much room you have to train.
Test 02 / 04
Exhale Count · Parasympathetic Strength
Your internal stress brake pedal.
A long, controlled exhale is how your body switches off. The score tells you how strong that brake actually is - and how fast you can drop into recovery on command.
Test 03 / 04
Max Breath Hold · Oxygen Efficiency + Mental Grit
50% breath capacity. 50% mental grit.
How efficiently you use oxygen - and how steady you stay when discomfort kicks in. The number reveals both at once.
Test 04 / 04
Breathpod Stress Score · Felt Stress
How stress is actually showing up in your week.
A 10-question read on anxiety, sleep, focus, reactivity, and recovery. The felt side of the picture - sitting alongside the physiology.
Breathpod Score
Your Starting Line
Four tests. One number.
A simple read on your current mental fitness. Re-take it at key points through the programme to see exactly what's changing as you train.
Inside Each Day
3 simple parts. 10 minutes total.
Learn
The science behind the session.
Each day opens with the physiology - what you're training, what's changing in the body, and why it works. By the time you press play, you know exactly what's happening and why.
Train
The same five steps every day.
The techniques build week by week - you learn the patterns, and your progress compounds.
Apply
Take it into your life.
Each session ends with one simple cue you can carry into your day.
The point is to have steadiness when the pressure comes back, not just to feel calm during the session.
Inside Your First Week
Your first 7 days are completely free. No card. No commitment. Here's what's inside.
Day 1
Your First Rep
Learn
Why your nervous system is stuck in stress mode - and the one switch that turns it off.
Train
Extended exhale (4-6)
Outcome
A nervous system measurably calmer than ten minutes ago.
Day 2
Free The Engine
Learn
Why you can't take a deep breath without your shoulders rising - and the engine that's locked up.
Train
Diaphragmatic release + 360 breathing
Outcome
Freedom in your torso you probably haven't felt in years.
Day 3
Press The Brake
Learn
Why pushing harder makes recovery slower - and the nerve nobody trains.
Train
Extended exhale (4-8)
Outcome
A stress brake you can press anywhere.
Day 4
Hum The Brake Louder
Learn
Why the hum stimulates your stress brake directly - and how it tunes HRV.
Train
Coherent breathing (5-5) + hum on exhale
Outcome
Your presence settling the room - your nervous system radiating outward.
Day 5
Everything At Once
Learn
Stack every layer from this week - and find your exhale rep max.
Train
Coherent 5-5 + Exhale Ladder
Outcome
Your first measurable score - locked in.
Five sessions in your first week. Weekends are for play.
Meet Your Teacher
Stuart Sandeman is the founder of Breathpod, host of BBC Radio 1's Decompression Session, and has been one of the most sought-after breathwork coaches in the world for 10 years.
He works with the people who get paid to perform under pressure - the England Football team. Nike's global athletes. Olympic medallists. CEOs, founders, and special forces operators.
The Mind Gym is the same toolkit, taught the same way Stuart teaches it in the room - built into a 6-week protocol you can follow at home, in 10 minutes a day.
Breathwork Coach
England Euro 2024 Squad
Global Breathwork Trainer
Nike
Sunday Times Best-Selling Author
Breathe In, Breathe Out
Host
BBC Radio 1 Decompression Session
Breathwork Trainer
2024 Squad
Decompression Sessions
The Mind Gym is for you if…
This is not for you if:
The promise is that you become better trained for the life you are already living.
Here's what happens when you start free.
Enter your email
Sign up for free access to The Mind Gym. No card required. Your first 7 days are completely free.
Take your first Breathpod Score
After you sign up, you'll be redirected to take your first Breathpod Score. This gives you your baseline before training begins.
Simple onboarding to help you prepare
Before early access opens, you'll receive information to help you understand the programme, your Breathpod Score, and how to prepare for your first week.
Begin early access
Early access opens on 17 May. You'll be able to download the Breathpod app for free, enter The Mind Gym, explore the programme, and be ready to start your first week of training on Monday 18 May.
Train free for 7 days
You'll get 7 days inside the full Mind Gym experience. You can begin Week 1, follow the daily sessions, and see how the structure works for you.
Choose whether to continue
After your free access, you'll have the option to continue training with a Breathpod membership for £12.99/month or £129.99/year. Cancel anytime. No pressure. No hidden commitment. Just a clear next step if you want to keep going.
FAQ
Is it really free to start?
Yes.
Your first 7 days are completely free. You do not need to enter a card or start a membership to begin.
Do I need to enter a card?
No.
You can sign up, take your first Breathpod Score, and access your first 7 days without entering a card.
What happens after the free 7 days?
After your free access, you'll have the option to continue training.
Membership is £12.99/month or £129.99/year. Cancel anytime.
If I am already a Breathpod member, is this included?
Yes.
The Mind Gym is included on all Breathpod membership plans.
When does it start?
The Mind Gym starts on 18 May.
Early access opens on 17 May.
How much time does it take?
Each daily session takes 10 minutes.
Do I need breathwork experience?
No.
The programme starts with the foundations and builds progressively.
You'll be guided through each session step by step.
What is the Breathpod Score?
Your Breathpod Score is your mental fitness baseline.
It is created from four established tests that measure your CO2 tolerance, exhale count, max breath hold, and stress score.
Together, they show how your breath, nervous system, stress response, and mental fitness are performing right now.
You'll retake your score throughout the programme to track your progress.
Is this the same as meditation?
No.
The Mind Gym may include moments of stillness, visualisation, and reflection, but it is not a meditation app.
It is a structured breathwork and mental fitness programme built around daily training, progressive techniques, and measurable change.
Is this therapy?
No.
The Mind Gym is not therapy, medical treatment, or a replacement for professional mental health support.
It is a breathwork and mental fitness programme designed to help you train calm, focus, resilience, recovery, and emotional regulation.
What if I miss a day?
You can return to the programme and continue.
The aim is consistency, not perfection.
Like any training programme, the more regularly you show up, the more you give your system a chance to adapt.
Can I do this if I already meditate, train, or use other wellbeing tools?
Yes.
The Mind Gym is designed to complement the things you already do.
If you train your body, track your health, meditate, journal, or work on your performance, this programme gives you a structured way to train the system underneath it all.
What results can I expect?
Everyone starts from a different baseline.
The aim is to help you feel calmer under pressure, less reactive, more focused, more able to recover after stress, and more capable of switching off at the end of the day.
You'll also track your Breathpod Score throughout the programme, so you can see what is changing over time.
When is best to practise?
Whenever you like.
We recommend first thing when you wake up, or just before bedtime.
It is best to avoid practising immediately after meals.
How is this different from the Breathpod 7-day free trial?
The Breathpod free trial gives you full membership access from day one. It requires a card, and your subscription begins automatically at the end of the trial.
The Mind Gym is different. You get 7 days free access to the programme with no card required. Nothing starts automatically. If you choose to continue after your 7 days, you start a membership then.
Ready to train the system underneath it all?
You do not need to keep pushing harder just to feel in control.
You can train the state you meet life from.
Pre-register today to get early access, take your first Breathpod Score, and start with 7 days completely free.
No card to start · 7 days free · then £12.99/month or £129.99/year
Most programmes fail people because they ask too much. This is 10 minutes a day - designed to fit inside a real life, not replace it. If you miss a day, you come back. And if it doesn’t feel right after 7 days, you walk away. Nothing charged.