Recharge and Reset: Breathing Your Way to Better Wellness

Hi Team,

We all encounter stress, whether it’s at work, with family, during sport, or even after a training session. But did you know that something as simple as breathing can be one of the most effective ways to manage that stress and enhance recovery? It’s a tool that’s always available to us, and by using it intentionally, we can reset both our body and mind whenever we need to.

This week, I want to share with you the power of breathing techniques—specifically, how they can help you activate your parasympathetic nervous system, the part of your body responsible for rest, recovery, and relaxation.

Why Breathing is Important

Breathing is far more than just keeping us alive—it plays a key role in managing the stress response in our bodies. When we’re under stress, our sympathetic nervous system (the fight-or-flight system) takes over, increasing our heart rate, blood pressure, and muscle tension. But by consciously using certain breathing techniques, we can stimulate the parasympathetic nervous system, the body’s natural relaxation system, to counteract those stress responses and bring us back to a state of calm.

Breathing techniques also help with:

• Reducing cortisol levels (the stress hormone)

• Lowering heart rate

• Improving sleep quality

• Enhancing focus and mental clarity

• Increasing blood oxygen levels for better recovery

• Improving mental resilience by managing stress effectively

Incorporating these exercises into your daily routine can help you tackle life’s challenges with a clearer mind and a more balanced body.

Breathing Techniques for Stress, Recovery, and Wellbeing

There are many types of breathing techniques you can try, and each one has its own unique benefits. Here are a few of my favourites:

1. Box Breathing: Reset and Recover

Why it’s beneficial: Box Breathing, or square breathing, is a brilliant way to promote relaxation and reset your nervous system. This technique helps you control your breath, which activates the parasympathetic nervous system. It’s especially useful for reducing stress, improving focus, and aiding recovery after exercise.

When you practice Box Breathing, you’re not just slowing your heart rate, but you’re also improving your ability to stay calm under pressure. It’s my go-to technique for winding down.

How to perform Box Breathing:

1. Sit or lie comfortably with a straight spine.

2. Inhale deeply through your nose for 4 seconds (feel the air fill your belly, not just your chest).

3. Hold the breath for 4 seconds.

4. Exhale slowly and fully through your mouth for 4 seconds.

5. Hold at the bottom of the breath for 4 seconds.

6. Repeat for 4-6 cycles, focusing on the rhythm and steadiness of your breath.

When to use it: I personally use Box Breathing regularly—especially before bed to help me wind down and prepare for sleep. I also use it after training sessions to kickstart my recovery. And throughout the day, whenever I face stressful situations (whether at work or in life), I use Box Breathing to reset and regain clarity.

2. Diaphragmatic Breathing: Calm the Body, Calm the Mind

Why it’s beneficial: Diaphragmatic breathing, or deep belly breathing, engages the diaphragm and promotes deeper, more effective breaths. This type of breathing helps lower blood pressure, reduce anxiety, and improve lung capacity. By breathing deeply into the belly, you activate the parasympathetic nervous system, which helps your body to relax.

How to perform Diaphragmatic Breathing:

1. Lie on your back or sit upright with your shoulders relaxed.

2. Place one hand on your chest and the other on your belly.

3. Breathe in deeply through your nose for 4 seconds, making sure your belly rises (your chest should remain still).

4. Exhale slowly through your mouth for 6 seconds, allowing your belly to fall.

5. Continue this deep breathing pattern for 5-10 minutes.

When to use it: This technique is great for relaxation and focus. Use it when you’re feeling anxious, need a quick mental reset, or just want to relax and improve your posture.

3. The 4-7-8 Breath: Relaxation in Minutes

Why it’s beneficial: The 4-7-8 breath is a technique that helps reduce anxiety, lower blood pressure, and induce calm. It’s especially effective when you need to unwind quickly, whether before sleep or after a stressful event. The extended exhale promotes relaxation and signals your body that it’s time to slow down.

How to perform the 4-7-8 Breath:

1. Sit or lie comfortably in a relaxed position.

2. Close your mouth and inhale quietly through your nose for 4 seconds.

3. Hold the breath for 7 seconds.

4. Exhale completely through your mouth for 8 seconds, making a whooshing sound.

5. Repeat the cycle for 4-6 rounds.

When to use it: I often recommend this technique to help with sleep, but it can also be used when you're feeling overwhelmed and need to restore calm quickly.

4. Alternate Nostril Breathing: Balance and Clarity

Why it’s beneficial: Alternate Nostril Breathing helps calm the nervous system, balance the left and right hemispheres of the brain, and improve focus. It’s a fantastic technique for clearing your mind and balancing your energy, especially before a big task or in the middle of a hectic day.

How to perform Alternate Nostril Breathing:

1. Sit comfortably with your spine straight.

2. Close your right nostril with your right thumb and inhale deeply through the left nostril for 4 seconds.

3. Close the left nostril with your right ring finger and hold your breath for 4 seconds.

4. Release your right nostril and exhale slowly through the right side for 4 seconds.

5. Inhale deeply through the right nostril for 4 seconds.

6. Close your right nostril with your thumb and hold the breath for 4 seconds.

7. Exhale slowly through the left nostril for 4 seconds.

8. Repeat for 5-10 minutes.

When to use it: This technique is great for mental clarity and focus. It’s ideal before meetings, training sessions, or anytime you need to regain balance during a busy day.

Breathing is My Go-To Stress-Buster

I personally use Box Breathing on a regular basis. I find it particularly useful before bed, as it helps me wind down and prepare for sleep. It’s also my favourite recovery tool after training sessions, helping me to start the recovery process right away. And throughout my day, when I’m dealing with stressful situations (like juggling tasks at work), I rely on Box Breathing to reset, calm myself, and regain clarity.

Breathing is such a simple yet powerful tool, and it’s one of the easiest ways to take control of your stress, improve recovery, and enhance your overall wellbeing. I’d encourage you to give these techniques a try and see which one works best for you.

Your Challenge for This Week

This week, make a conscious effort to practice Box Breathing or any of the other techniques mentioned above. Use them during your day when you feel overwhelmed, anxious, or need a quick reset.

Take just 3-5 minutes to breathe deeply and consciously. Let me know how it goes—I’d love to hear about your experiences and how these techniques help you.

Until next time,

Blaine
Lead Coach and Founder of BCPerformance