5 Breathwork Exercises For Stress: Regulate Your Nervous System with World Champion Freediver Alexey Molchanov

June 10, 2026 · 54 min

Show notes

In this episode of the WHOOP Podcast, WHOOP Founder and CEO, Will Ahmed sits down with world-record-holding freediver Alexey Molchanov to explore the extraordinary physical and mental demands of freedriving and the importance of breath work for nervous system regulation. Alexey shares how he developed the ability to dive more than 130 meters in a single breath and the mindset required to remain calm under extreme pressure. He breaks down the breathing techniques, meditation practices, and training methods that help him lower his heart rate, improve recovery, and perform at the highest level. The conversation also covers resilience after failure, visualization, sleep, nervous system regulation, and practical breathwork exercises that anyone can use to manage stress, improve focus, and enhance recovery.

(00:00) Get WHOOP FREE for 30 Days

(00:32) Alexey Molchanov: World Record Holding Free Diver

(03:08) Staying Present: Knowing Your Depth During A Free Dive

(04:21) What Happens To the Body During A Free Dive?

(06:37) Controlling Your Mind 14 Atmospheres Below Water

(09:37) Managing Panic: Staying Present When Things Get Intense

(13:13) Alexey’s Guide to Regulating The Nervous System

(15:12) The Important Role of Breathwork For Mental Strength

(16:45) Breathwork Exercise #1: Strengthening Your Lungs (Inhale Focussed)

(17:48) Breathwork Exercise #2: Stretching Your Lungs (Exhale Focussed)

(18:59) Breathwork Exercise #3: Increasing Your Mobility

(21:11) Breathwork Exercise #4: Calming Your Nervous System

(24:45) Breathwork Exercise #5: How To Reset Your Nervous System (FAST)