In moments of stress, the simple act of breathing can become a powerful tool. Breathwork—a collection of controlled breathing techniques—offers immediate and long-term benefits for managing stress and enhancing performance.
How Breathwork Reduces Stress
Controlled breathing influences the autonomic nervous system, shifting the body from a stress-dominant state (sympathetic) to a relaxation state (parasympathetic). This reduces cortisol levels, lowers heart rate, and calms the mind.
Techniques to Practice
Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4.
4-7-8 Breathing: Inhale for 4 seconds, hold for 7, exhale for 8.
Diaphragmatic Breathing: Breathe deeply into your diaphragm, allowing your belly to rise.
Benefits Beyond Stress
Breathwork enhances focus, improves sleep quality, and boosts emotional regulation. It’s a simple yet profound practice that integrates seamlessly into daily routines.
By mastering breathwork, individuals can take control of their stress responses, unlocking calm and clarity in even the most challenging situations.
DISCLAIMER
AJ's PlayBook confidently delivers comprehensive information and engaging discussions on performance medicine, lifestyle medicine, sport psychology, behavioral science, and overall wellbeing. This content, along with any linked materials, is intended solely for informational purposes and should not replace professional medical advice, diagnosis, or treatment. We diligently strive to ensure the information's accuracy but cannot guarantee its completeness, accuracy, or reliability. For any medical concerns, consult a qualified healthcare professional. Never ignore or postpone seeking professional medical advice due to information from AJ's PlayBook or linked materials. In a medical emergency, contact your healthcare provider or emergency services immediately. AnJenette Afridi is not a medical physician MD. She is a professional speaker and performance medicine consultant with decades of experience. AJ holds a Master's Degree in Sport Psychology (MA) in 1997, postgraduate education in Lifestyle Medicine from Harvard Medical School, and a Doctor of Psychology (PsyD) candidacy in Behavioral Science (2020-). AJ's educational background combines extensive academic training with practical expertise in performance medicine.