Just Breathe!

Just Breathe!  

Recently, I’ve caught myself doing something I hadn’t really noticed before, holding my breath without realizing it! Other times I find myself letting out a long, vocal sigh when I step away from something and need a release.

I know these are stress responses. They are our body’s way of coping when things feel overwhelming. I also know - there’s a better way.

In a world spinning with so much change, tariff turbulence, and relentless uncertainty, it’s easy to get caught in the worry. Stress seems to seep into all parts of life, leaving us a bit exhausted.

But the key to navigating all this chaos is right in front of us – literally! It’s as clear as the nose on our face.

I’ve read all about it before, so this week I scoured around my bookshelves to refresh my skills. There is was, my copy of Breath by James Nestor. As I read, I was reminded of just how powerful and transformative proper breathing can be. Did you know, the way we breathe doesn’t just keep us alive; it can heal us, clear out minds, and help us thrive.

In fact, your breath might be the simplest tool for building resilience, by calming your mind, managing stress, and giving you the clarity to make it through tough times.

I recommend reading Breath, or at least Blinkist it, it’s worth the 26 minute listen.

If you have not read it and you’re feeling anxious or need a moment to regroup, here are some interesting takeaways. These are three simple breathing techniques to help you find calm in the storm:

1. The 4-7-8 Method: Calm on Command

This technique is a lifesaver when anxiety spikes. It’s simple: inhale through your nose for 4 seconds, hold for 7 seconds, and exhale slowly through your mouth for 8 seconds. Repeat this cycle a few times. The extended exhale activates your parasympathetic nervous system. The part that tells your body it’s safe to relax. This method is like a reset button, helping you regain focus and stop stress from taking the wheel.(I just did it while I wrote this. I feel better already)

2. Box Breathing: Navy SEALs’ Secret for Stress

Used by everyone from Navy SEALs to top executives, box breathing is a powerful way to regain control. Inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4. Repeat this for a few minutes. The rhythmic pattern helps calm your mind and bring down your heart rate, making it easier to handle whatever’s thrown your way, whether it’s a sudden work crisis or another unsettling headline.

3. Nasal Breathing: Your Everyday Resilience Builder

Most of us are guilty of mouth breathing, especially when stressed. But switching to nasal breathing can make a big difference. Breathing through your nose filters the air, boosts oxygen uptake, and even triggers nitric oxide production, which helps relax your blood vessels. Make a habit of inhaling and exhaling through your nose whenever possible, especially during stressful moments. It’s a small change that can lead to big improvements in how you handle daily stressors.

So, Why Does This Matter?
In these unpredictable times, resilience isn’t just about pushing through challenges, it’s about learning to pause, reset, and move forward with clarity. Your breath is a tool that’s always with you, ready to help you find calm and focus, even when everything else feels out of control.

So, next time life gets turbulent, remember: just breathe. (preferably through your nose)

It’s not about avoiding the storm; it’s about finding the strength to navigate through it.