"Just Breathe": How Sorge Left Law to Help Others Find Calm

What happens when a high-achieving lawyer burns out, discovers breathwork, and changes his life?
In this honest and insightful interview, coach and former lawyer Jan Sorge speaks with Anne Feldt about his journey from legal stress to breathwork coaching, and how conscious breathing can transform your mental and physical health — in just five minutes a day.

Anne Feldt: Jan, let’s start at the beginning. How did breathwork enter your life?

Jan Sorge: I was working as a lawyer at a big law firm for seven years. At first, I believed I could handle it all — long hours, high stress, little sleep. But then I had two seizures. I was hospitalized, underwent days of testing, and realized: I need to change. Not because someone told me to — but because I wanted to stay healthy and continue doing what I love.

That’s when I started exploring stress management tools like yoga, meditation, and mindfulness. But breathwork? That hit differently. I remember my first session — I arrived rushed and anxious, but left feeling deeply calm and clear. It felt more powerful than anything I’d tried before.

Anne: That sounds profound. So what made you leave your legal career completely?

Jan: It was a gradual process. In 2021, my partner guided me through a visioning exercise — a kind of meditation — and I saw myself working from a laptop in a house by the beach. It didn’t align at all with the image of my office tower in Berlin.

At the same time, I realized that being a lawyer, especially in media law, meant constant emergencies. Friday afternoons ruined, dinners canceled. I thought, Do I really want to be a “high-paid firefighter” for the rest of my life? The answer was no. I wanted freedom over my time. So I left the firm later that year, not knowing exactly what I’d do next.

Anne: Did you immediately move into coaching?

Jan: Not right away. Initially, I did a coaching course for my own personal growth. But during the training, something clicked. I loved working with people this way. And I realized — I was good at it. That was the moment I began to shift direction. I thought: Why not help people going through the same pressures I experienced? Especially with tools that actually work.

Anne: You and I both know how easy it is to lose our cool in stressful situations — especially as parents. Do you have any recommendation?

Jan: Absolutely. The goal isn’t to always stay centered. That’s unrealistic. The key is how quickly you can come back to yourself, regain composure, and — if necessary — apologize. That’s a powerful message, especially for kids. It’s human. Breathwork can help you make that shift faster and more intentionally.

Anne: Let’s go deeper. What is breathwork, and how is it different from mindfulness or meditation?

Jan: Great question. Meditation is often about observing — noticing your breath and thoughts without judgment. Breathwork, on the other hand, is active. You change your breathing pattern to change your state. It influences your autonomic nervous system — the system that controls things like heart rate and digestion.

Breathing is the only function in that system you can consciously control. So by breathing slowly, deeply, and intentionally, you can shift from “fight or flight” mode to “rest and digest.”

Anne: Can you give an example of a simple breathwork technique?

Jan: My go-to is the 4-6-5 method:

• Inhale through the nose for 4 seconds
• Exhale for 6 seconds
• Hold the breath for 5 seconds

This slows down your system, emphasizes the exhale (which activates relaxation), and adds a pause that grounds you. You can do it anytime — in traffic, during a stressful meeting, or after yelling at your kid. It’s subtle and super effective.

Anne: What are the dangers of chronic stress if we don’t address it?

Jan: Chronic stress can seriously damage your health. It disrupts sleep, increases inflammation, and weakens the immune system. That’s why daily breathwork — even just five minutes — can be such a game-changer. It gives your body and mind a daily reset.

Anne: How would you advise someone to start building a breathwork habit?

Jan: Start small. Baby steps are crucial. Just 2–5 minutes a day is enough. Tie it to something you already do, like brushing your teeth or your morning coffee. Don’t worry about doing it “perfectly” — just start.

For me, it didn’t work to aim for 60 minutes a day after a retreat in India. That lasted exactly one day [laughs]. What did work was committing to five minutes every morning. Over time, it became a habit. And once it’s part of your rhythm, it gets easier.

Anne: Any last thoughts for people who are new to breathwork?

Jan: Yes — just begin. You don’t need fancy tools or long training. You just need a few minutes, a bit of curiosity, and your breath. That’s it. Five minutes can genuinely transform your day — and over time, your life.

Want to try it yourself?
🌀 Try Jan’s 4-6-5 method now:
→ Inhale for 4 seconds
→ Exhale for 6 seconds
→ Hold your breath for 5 seconds
→ Repeat for 3–5 rounds

Take a breath. Come back to yourself. You’re already doing it.