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Star Wars Fuel Your Force, Week 2, Active Breathing

Written by
April 23, 2018
Updated March 26, 2021

We all want to have better control of our minds, like the Jedis in the Star Wars film series. Now we can’t promise that you’ll be able to lift heavy objects, control people, or make things float, but you can clear your head and focus your energy by simply learning to breathe better. That’s what Onnit will teach you in this second installment of our Star Wars Fuel Your Force program—an eight-week plan to help fans of the franchise commit to an active lifestyle that draws on the stories and characters found in the Star Wars galaxy for inspiration.

Products used in this workout:

Star Wars Fuel Your Force, Week 2, Active Breathing


Breathing happens automatically, so most of us never take the time to work on it. But learning to control your breath and maximize each inhale and exhale can both calm you down and amp you up at the same time. Deep breathing oxygenates the blood and expels carbon dioxide from the body. The combination helps to release feel-good chemicals in the brain, fight stress, increase alertness, and even bolster endurance. Try this breathing sequence first thing in the morning or any other time you need an energy boost.

The materials and information provided in this presentation, document and/or any other communication (“Communication”) from Onnit Labs, Inc. or any related entity or person (collectively “Onnit”) are strictly for informational purposes only and are not intended for use as diagnosis, prevention or treatment of a health problem or as a substitute for consulting a qualified medical professional.

Sit on the floor in a comfortable position. You can sit cross-legged or kneeling, but whichever you choose, make sure you sit upright. Your shoulders should be over your hips—don’t slouch.

1. Take a deep breath in through your nose, filling your belly with air, and then exhale completely through your mouth, forcing all your air out. Repeat for 15 breaths, keeping a steady, rhythmic pace.
2. After your 15th breath, take another deep breath in and hold it 15 seconds.
3. Let the breath out and repeat the process for another 15 breaths, and then aim to hold your inhale for 30 seconds. It’s OK if you can’t hold it that long, but try to hold it longer than you did in the first round.

4. Repeat one more round of breathing and then hold your breath for 45 seconds (or as long as you can). Ultimately, it doesn’t matter how long you were able to hold today. Each time you repeat the workout, you should be able to hold it a little longer as you gain more control of your breathing and strengthen your lungs and breathing muscles.

Be sure to check back here every Monday for new installments of the
Star Wars Fuel Your Force program.



Sean Hyson
Sean Hyson is the Editor in Chief of Onnit. A Certified Strength and Conditioning Specialist (C.S.C.S.), he is the author of The Men's Health Encyclopedia of Muscle, and the e-book The Truth About Strength Training (
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