Life is overwhelming, and we can breath through it

Even if you aren't holding down a stressful job right now, whilst probably juggling a hectic family life, just overhearing a bit of the news is enough to send us into overwhelm.  One effective way to centre yourself is through breath-work.

Its become more fashionable over recent years, which doesn't mean it isn't helpful!

It’s actually a powerful tool for up-regulating and down-regulating the nervous system, helping us stay present and responsive, even when things get challenging. This is how I advise my coaching clients to use breathwork to maintain their composure, particularly in high-pressure situations.

Why Breathwork Matters for Leaders

When crises arise, it’s easy to slip into overdrive, activating the sympathetic nervous system—our body's "fight or flight" response. This can cloud our judgment and hinder our ability to think clearly. Breathwork gives us a chance to regain control, bringing balance to our nervous system. By practising intentional breathing techniques, we can ground ourselves and keep our strategic minds in play. Here are three straightforward techniques to try:

1. Box Breathing: A Navy SEAL Classic

Box breathing is simple yet highly effective, and it’s a technique famously used by Navy SEALs to maintain focus under pressure. Here’s how it works:

• Inhale deeply through your nose for a count of four.
• Hold your breath for a count of four.
• Exhale slowly through your mouth for a count of four.
• Hold your breath again for a count of four.

Repeat this for several cycles. It’s an excellent way to calm your mind and body, particularly when stress levels begin to rise.

2. Kapalabhati Breathing: Energise Yourself

Kapalabhati, or "skull shining breath," focuses on bringing in energy. It involves short, sharp exhales that activate the diaphragm and invigorate the system. Here’s how to do it:

• Sit comfortably with a straight back.
• Take a deep breath in through your nose, expanding your belly.
• Then, forcefully exhale through your nose while pulling your belly in, almost like a quick huff.
• Allow the inhale to happen naturally between each exhale.

Start with 10 rounds and gradually increase as you get more comfortable. Kapalabhati is a great way to boost your energy levels and shake off any fatigue when you’re feeling a bit sluggish.

3. Balanced In and Out Breath: Find Your Centre

To create a balance between your sympathetic and parasympathetic systems, try this technique to harmonise your breath:

• Inhale deeply through your nose for a count of five.
• Exhale gently through your mouth for a count of five.

Keep the inhale and exhale equal, maintaining that balance for a couple of minutes. This technique helps ground you, allowing you to respond to challenges with a calm and steady mindset, rather than reacting impulsively.

Wrapping it Up

Incorporating breathwork into your daily routine isn’t just for yoga classes or mindfulness sessions; it’s a practical tool for leaders who want to remain composed and responsive. By intentionally using these techniques, you can manage stress and keep focused on the strategic thinking required during challenging times. So, the next time you feel tension building, take a few moments to breathe deeply. It can make a significant difference for both you, your family and your team.