Niraj NaikFounder & CEO of SOMA Breath | Music-Powered Breathwork Pioneer | DJ, Speaker & Author

This exercise gives you all the benefits of 30 min cardio workout in just 3 min That’s why I love it

8 Oct 2025 · 0 min

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Niraj Naik shows a 3-minute exercise routine that claims to deliver the same benefits as 30 minutes of cardio. It uses coordinated hand movements, breath-holds, and quick recovery breaths, working as anaerobic exercise you can repeat throughout the day.

So here's a little exercise I like to do first thing in the morning. It's also something you can actually repeat throughout the day because it makes you feel awake and energized. All you got to do, put your hands together like this. Put your hands down. And then breathe in, Take a deep breath in.
And then hold your breath and do this.
And you can just keep doing, keep doing it until you can't hold your breath any longer. And then have a little recovery breath. Repeat a few times in a row and check in with how you feel. You're going to feel like, wow, super pumped. And this is a form of anaerobic exercise. It's the most efficient way to exercise. It gives you all the benefits in just a few minutes. That's why I love it.