Deep focus & energy reset: the 90-second routine
A 90-second ritual to prepare for your high-stakes moment: breathe with a coach, rehearse the moment in your mind, and set an anchor you can recall on the spot.
1 · Arrive — 30 seconds
Breathe with Eba: Inhale 4s · hold 4s · exhale 4s · hold 4s. The coach video and the music follow every inhale and exhale, and the FLOW line shows you when to breathe in and out.
2 · Visualize — 45 seconds
- Picture a quiet, open landscape under the golden warmth of the Cameroonian sun. Feel the steady rhythm of the earth beneath your feet.
- Shoulders drop, posture tall, breath slow and deep.
- See your high-stakes moment clearly in front of you. Outside distractions fade into background noise.
- A moment of doubt or fatigue tries to step in. You pause, hold your core, exhale fully and return to centre.
- See the end: you step forward with calm, clarity and unwavering confidence.
3 · Anchor — 15 seconds
Place your hand over your heart. Say quietly: “Grounded.” Use the same gesture later in the day with one long exhale.
Why it works
Mental rehearsal engages many of the same brain networks as the real action, and a long exhale shifts the body toward its calming, parasympathetic side. AHΞHA combines both into one short, repeatable ritual. It is a preparation and relaxation tool — not a medical treatment.