Ep 28: The Breath of Success: Unlocking Energy and Efficiency in Minutes

Episode show notes:

Did you know that you have a powerful tool within you that is always avaliable?

And that is your breathing. 

Your breathing can signal to your body and mind that a lion is chasing you and you need to run for your life, or signal that everything is fine and that you are safe. 

How you breathe creates an immediate response in your body, resulting in a number of chemicals being released.

This is impacting your ability to think, make decisions, learn, problem-solve, remember, understand and be nice to others. 

This can be absolutely critical in high stakes situations.

And your breathing also has an effect on your stress levels, sleep, immune system, digestion and blood pressure. 

I know that you have a lot on your plate as well as high goals and ambitions, and also that you often feel stressed and anxious about all the things going on in your life.

That’s why I want to teach you different hacks & tools that you can use during your busy workday to quickly change the way you feel and improve your performance & focus at the same time.

You can see it as you gain mastery over your mind. 

Hi ladies, 

How much attention are you paying to your breathing? 

If you are like most people, not a lot. 

Breathing is something that works in the background and just happens by it self. It's so automatic that you don’t even think about it.

But the difference between quick, shallow breathing and slow, deep breathing is enormous. 

The yogis have known this for thousands of years, but it’s just now that the western world is catching up. 

Breathwork classes and courses are becoming the next hot thing to do and numerous studies and books talk about breathing as a key to health, performance & focus. 

So as a coach, health nerd, yoga & mindfulness teacher I thought I’ll tell you why. 

I’ve divided this episode into 4 parts:

1. Crash Course on Stress & Breathing 

2. Different Breathing Techniques

3. Ideas for when and how you can use them during your workday

4. Guided Breathing Exercise

The Vital Role of Breathing in Our Overall Health

Part 1. Crash Course on Stress & Breathing

Let’s start by doing a little crash course on stress & breathing;

When you are stressed or anxious, your breathing becomes shallow and you only use the upper part of your lungs.

This activates your sympathetic nervous system, the fight-or-flight response, increasing feelings of stress. 

Your body tenses up, the blood rushes from the brain to the large muscle groups to make you ready to run and your heart rate goes up. 

As the brain gets less blood, your ability to think decreases. 

And I know you need your brain to function optimally in your busy life. 

But by consciously changing your breathing pattern, you can switch gears to a more relaxed state.

Deep, mindful breathing where you extend the exhalation supports your brain and body with more oxygen and activates the calming parasympathetic nervous system. 

Spending more time there boosts your immune system, regulates blood pressure, and improves your ability to digest food properly.

Now you have access to the more sophisticated part of your brain. That’s how you can get more creative, innovative, empathetic, logical, and structured. 

I often start my client sessions by guiding a landing meditation as my clients usually come straight from a busy workday, to support them to calm down and get centered. And it does wonders. 

And I always meditate myself before starting my work day and take a minute or two to breathe before any meeting. 

This supports focus and presence. 

2. Breathing Techniques to Quickly Reduce Stress

So first, I want to talk about nasal breathing. 

The Science of Nasal Breathing

Ever wonder why nasal breathing is emphasized in yoga and meditation? 

Breathing through the nose has numerous benefits over mouth breathing. It filters and warms the air, increases oxygen uptake, and even improves brain function.

Nose breathing produces nitric oxide, a molecule that plays a crucial role in our body's health. 

So as often as you can, remind yourself to breathe through your nose. 

This is also true during the night. 

You get better and deeper sleep and more REM sleep if you breathe through your nose. 

Let's talk techniques. 

One of my favorites for instant stress relief is to breathe in through your nose, and imagine that you are exhaling through a straw. Pursing your lips and exhaling snowly. 

This will extend the exhalation and this is an important key to relax. 

Another technique is Box Breathing. It's used by athletes and even Navy SEALs to calm nerves and refocus. 

Here's how you do it:

Breathe in for a count of four.

Hold your breath for four.

Exhale for four.

Hold again for four.

Repeat this pattern for a few minutes, and feel the stress melt away.

This is often taught as a way to handle panic attacks. 

Another technique is the 4-7-8 method, great for those sleepless nights. 

Breathe in for 4 seconds, hold for 7, and exhale for 8. 

This is a natural way of making you calm and sleepy. 

I actually did this the other night when my daughter woke me up, to be able to quickly go back to sleep. 

3. When and how to use these breathing techniques: 

1. Meeting Centering: Before entering an important meeting or presentation, take a few minutes for deep, mindful breathing. The Box Breathing technique can help calm nerves, sharpen focus, and prepare you to present your ideas with clarity and confidence.

2. Stress Management During High-Pressure Situations: Work can often be high-stress, with tight deadlines and critical decision-making. Techniques like the 4-7-8 method can be a quick, discreet way to manage stress and anxiety, helping to stay calm and effective under pressure.

3. Improving Concentration and Productivity: Periodic deep nasal breathing throughout the day can enhance concentration and mental clarity. This practice can be particularly effective during or after long periods of screen time or detailed work, helping to reduce mental fatigue and maintain productivity.

4. Conflict Resolution and Emotional Regulation: In moments of conflict or high emotion, consciously slowing and deepening your breath can help in regulating emotional responses. This allows for more thoughtful communication and effective conflict resolution.

5. Creative Thinking and Problem-Solving: Before your next workshop, take a few minutes to breathe and clear your mind, either by yourself or invite your team members to join. I can assure you that you will tackle complex problems a lot better and create more mental space, which supports innovation and creativity. 

6. Energizing Afternoon Ritual: Instead of reaching for caffeine during the afternoon slump, try a few minutes of energizing breathing exercises. Techniques that involve more active inhalation and exhalation can increase energy levels and refresh the mind for the rest of the day's tasks.

7. Transitioning from Work to Personal Time: 

Use breathing exercises at the end of the workday to transition from work mode into off mode. You can do it walking, sitting, commuting or however you like. 

This can really help to leave work behind and also support you to become more present and engaged in your personal life. 

Incorporating these techniques into a workday not only benefits your own wellbeing and performance but can also positively influence the work environment and team dynamics. 

So now, let’s go into the 4th and last part of this episode, and put this into practice. I will guide you through a short breathing exercise to give you a sense of what this can do for you. 

Segment 4: Guided Breathing Meditation

Either you do this now, or you come back to this part when you have the chance. 

Find a comfortable position. If you want to, you can close your eyes.

Start by connecting to your breath.

Breathe in deeply through your nose, filling your lungs completely. Hold it at the top for a moment. Now, exhale slowly through your mouth. 

Let's do this a few more times.

Now, imagine that you are exhaling through a straw. Pursing your lips. 

Blow out the air slowly.

This will extend the exhalation, and activate your parasympathetic nervous system. 

Keep breathing, slow and steady. 

With each breath, imagine inhaling new fresh energy. 

As you exhale, let go of any tension or worry.

If your mind wanders, just gently bring it back to your breathing. 

When you feel ready, you can slowly open your eyes and take in the room around you. 

Notice how you feel now and if anything is different from before your practice.

And thank yourself, for spending a few minutes of self-care 

Take care of yourself, and go be a badass!