What is Formula.life?

A conscious breathing method for a mind that won’t switch off. You breathe in seven groups of seven — forty-nine breaths — while counting and carrying a quiet syllable, so your attention has a job to do and racing thoughts have no room to run. It’s free to learn and practise.

People whose minds won’t switch off — overthinkers, high performers, and many people with ADHD or an OCD-type mind who can’t stop the loops or the mental noise. Feodor built it living with his own ADHD and OCD, so it’s shaped for exactly that kind of mind. It isn’t a treatment and doesn’t replace care — if you’re doing therapy such as ERP for OCD, keep it, and let this sit alongside it.

Instead of fighting a thought, it gives your attention a structured task — breath, count, inner sound, body sense and keeping your place — all timed to the breath. Holding several of these at once leaves little capacity for a worry to build into a story. You can’t think your way out of a loop, so you change the task instead.

Is it the same as meditation?

No. Most meditation asks you to sit quietly and watch your thoughts. For a busy mind that open space often gets louder, not calmer. Formula does the opposite — it hands the mind an active, structured job. That’s why it often works for people who say they can’t meditate.

Yes. The practice is free to learn and do, and always will be. The paid options are live one-to-one sessions with Feodor, for people who want to go further.

Can it help with anxiety, ADHD or overthinking?

Many people with ADHD, an OCD-type mind, anxiety or relentless overthinking find it genuinely helps — Feodor created it living with his own ADHD and OCD. That’s lived and reported experience, not a medical claim: it’s a breathing and attention practice, not a treatment or cure. If you’re in treatment, keep it — this sits alongside care, it doesn’t replace it.

How long does it take, and do I need anything?

A few minutes. The full practice is forty-nine breaths, and you need nothing but yourself — you can learn it free here and eventually do it anywhere, with just your own breath.

Facilitator programme · opening soon

Teach the Formula

People keep asking whether they can share the Formula with their clients, students and teams. Soon you’ll be able to, properly.

I’m building a certified facilitator programme for the Formula.life Method and Holdfire, so that everyone who teaches it teaches it safely and faithfully, and is recognised for it. Leave your details and you’ll be the first to hear when applications open.

Why certification?

Formula.life™, the Formula.life Method™ and Holdfire™ were created by Feodor Kouznetsov. You’re warmly welcome to practise them and share the free pages. Teaching them, running workshops or offering sessions under these names requires certification — so that people learning from you get the method as it’s meant to be taught.