A case study published by BMC Public Health conducted from 2007-2021 across 149 countries revealed an 85% increase in emotional stress.

The fact is we are more prone to stress and anxiety.

The good news is that we can leverage breathing.

Yes breathing.

Although breathing comes naturally to us, we have a little superpower “controlled breathing.”

When we are stressed out, our breathing becomes shallower, and instead of using our diaphragm, we use our upper chest.

Which leads to more agitation and build-up of CO2 in our blood.

You don’t want this.

Controlled breathing has been shown to alleviate stress, improve focus and mental clarity, and enhance sleep and overall physical health.

By slowing and deepening our breathing, we send signals to the brain that there is no danger, which activates the Parasympathetic Nervous System responsible for rest and digestion.

Breath work exercises

The exercises can be repeated anywhere from 3-5 times, or however long needed.

Box breathing(Four-square breathing)

A u.s navy seals technique used to stay calm and alert.

Picture a box.

• Breathe in for four.
• Hold for four.
• Exhale for four.
• Breathe in again for four.

Diaphragmatic Breathing (Belly Breathing)

• Place a hand on your chest and another on your belly.
• Take a slow, deep breath through your nose, expanding your belly while your chest stays still.
• Exhale slowly through your mouth.

4-7-8 Breathing (Relaxation Breath)

• Inhale deeply through your nose for four seconds.
• Hold for seven seconds.
• Exhale slowly through your mouth for eight seconds.

360° Breathing (Three-Dimensional Breathing)

In this technique, the ribs and torso expand 360°, allowing muscle relaxation and stress relief.

• Lie down or stand up making sure your spine is straight.
• Place your hands on your belly.
• Inhale deeply and let the air fill your belly, ribcage, back, and slightly chest.
• Exhale slowly feeling your ribs contract evenly in all directions.

Breathwork will take you out of the fight or flight, leaving you calmer.