Breathwork for Calm: Managing Stress and Anxiety

February 2025

Finding Calm in a Busy World

February often brings a sense of reality after the excitement of the new year has worn off. Work routines pick up, kids are back at school, and the juggle of daily life feels full again. Stress and anxiety can sneak in, leaving us feeling tense or overwhelmed.Breathwork offers a powerful way to find calm without needing fancy equipment or large chunks of time. By simply learning how to regulate our breathing, we can soothe the nervous system, reduce anxious thoughts, and reconnect to a sense of inner steadiness.

The Science of Stress and the Breath

When we’re stressed, the body naturally shifts into “fight or flight” mode. Breathing becomes shallow and rapid, the heart races, and stress hormones flood the system. Helpful if we’re in danger — but not so helpful when it’s triggered by daily pressures.Through breathwork, we activate the parasympathetic nervous system — the body’s natural “rest and digest” state. Slow, intentional breathing signals to the brain that it’s safe to relax, which:- Lowers blood pressure and heart rate.- Reduces anxious thoughts.- Improves sleep quality.- Creates a greater sense of control over emotions.

A Technique to Calm the Mind

Extended Exhale Breathing1. Find a comfortable seat or lie down.2. Inhale gently through your nose for a count of 43. Exhale slowly through your nose for a count of 6–84. Repeat for 2–5 minutes. The longer exhale helps the body release tension and brings the mind into a calmer rhythm.

Daily Micro-Moments of Calm

You don’t need a full 30-minute session.

Try:

Before a meeting: 3 rounds of extended exhale breathing.

- During stressful moments: Step outside, breathe slowly, and reset.

- Before bed. Gentle, slow breathing to help the body switch off.

Building Emotional Resilience

Breathwork doesn’t remove life’s challenges, but it changes how we respond to them. Regular practice can:

- Increase emotional regulation.

- Strengthen focus under pressure.

- Reduce background anxiety.

Think of breathwork as your built-in reset button — always available, always free, and always effective.