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To Manage Stress Better, Focus on Your Breathing

Milena Regos

In a world obsessed with busyness and chasing success at all costs, we end up burnt out, stressed out, and lonely. At Unhustle, my vision is to shift this paradigm. It’s about finding the sweet spot between doing and real living, embracing a lifestyle that balances life enjoyment with purposeful achievement. This is the future I’m creating with Unhustle—a sustainable, prosperous future for ourselves, our families, communities, teams, companies, and the planet.

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Learn to manage your stress better with breathing you can do anytime, anywhere

Every day, stress, hustling, and busyness turn us into shallow breathers. Yet, breathing is the one thing that keeps us alive. In our information overload, fast lives, we get disconnected from our bodies, and the first noticeable effect is our breathing. By controlling and using our breath better, we can learn to manage stress, overcome anxiety, depression, and have a more clear and focused mind.

As a Certified Human Potential Coach and the Co-Founder of Unhustle, I work with people on how to manage stress and overwhelm in their lives. Breathing is the easiest way to overcome anxiety, clear your mind, and connect with your body.

The importance of breathing

Movement practices like yoga, QiGong, and meditation have been used for centuries to connect the body and the mind through breathing. But instead of grabbing the mat first thing in the morning, we reach for our phones.

There are specific breathing practices that are very effective and easy to teach. One such method is the box breathing technique used by the Navy Seals and scientifically proven to relax the body, clear the mind, and improve focus. You are basically hitting the reset button on your breathing by engaging in this simple technique.

Manage stress with this simple technique called box breathing

Inhale and count to 4, hold to the count of 4, exhale to the count of 4 and hold for the count of 4. Repeat these steps until you feel calm.

Mark Divine, a Navy Seals commander, has been using the technique since 1987.

I made a video that shows you how to do the box breathing technique. It’s simple, effective, and it can be done anywhere.

Why breathing helps you manage stress

This type of “deep breathing” or “diaphragmatic breathing” can lower blood pressure and provide an almost immediate sense of calm. Research suggests that using this type of breathing regularly can reduce cortisol, which is the hormone that controls stress. Other studies suggest it can be useful in the reduction of anxiety and depression. And another study suggested that box breathing contributed to increased mindfulness and decreased mind wandering.

“An increased blood CO2 enhances the cardio-inhibitory response of the vagus nerve when you exhale and stimulates your parasympathetic system. This produces a calm and relaxed feeling in the mind and body,” states Healthline.

Other breathing techniques I use with my clients are 4, 7, 8 breathing, and the Wim Hof Method breathing exercises.

If you want to be in better control of your mind and body, breathe. Being aware of your breath throughout the day is the best way to stay connected with your body.

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  1. Braxton Case says:

    Thank you for this fantastic post! The information you provided is very useful and well-explained. I especially liked how you broke down complex concepts into easily understandable parts. Your writing is clear and concise, making it a pleasure to read. Looking forward to more of your posts.

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