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: Please Read
AJ’s Notebook provides general information and discussions on topics related to performance, lifestyle medicine, and overall wellbeing. The content shared here, or in any linked materials, is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. While every effort is made to ensure the accuracy of the information presented, no guarantees are made regarding its completeness, accuracy, or reliability. If you or someone you know has a medical concern, please consult with a qualified healthcare professional. Never disregard or delay seeking professional medical advice based on information you have read in AJ’s Notebook or any linked materials. If you are experiencing a medical emergency, contact your healthcare provider or emergency services immediately. Always seek the advice of a licensed healthcare provider for any questions regarding your health or wellbeing. AnJenette Afridi is not a licensed medical physician. However, she is a highly accomplished keynote speaker and performance consultant with decades of expertise. AJ holds a Master’s degree in Sport Psychology (MA) 1997 and is earning a Doctor of Psychology (PsyD) doctorate 2020-present, bringing a unique blend of academic rigor and practical experience to her work.