Breathe + Know: Protect Your Nervous System

Your breath is a bridge between body and mind, a calming tool to engage life itself.

With a few simple, mindful techniques, you can change your leadership game and show up as your best self.

      Mindfulness is that simple: one breath, in and out, to shut down the automatic static. The benefits are lasting and can transform your leadership style and relationships, both in a stressful moment and over time with consistent practice.

      When focused breathwork becomes second nature in your busy days, you maximize the return on your most important investment: yourself.

      By activating your parasympathetic nervous system through slow breathing with long exhalations, you can harness your attention and face any situation with calm resilience. Engage your breath and reduce stress fast with these latest techniques:

• Physiological sigh (rapid stress relief): Inhale through the nose twice (a full breath followed by a small, sharp inhale), followed by a long, slow exhale through the mouth. Repeat 1–2 times to create instant calm in demanding situations.
• 4-7-8 breathing: Inhale through the nose for 4 seconds, hold for 7 seconds, and exhale slowly through the mouth for 8 seconds. This method relaxes your nervous system.
• Box breathing (4×4 breathing): Inhale for 4, hold for 4, exhale for 4, pause/hold for 4. This structured technique is often used for rapid, high-stress situations.
• Cyclic sighing: Inhale through the nose until lungs are full, followed by a second, shorter inhalation to fully expand the lungs. Then, release a very long, slow exhale through the mouth.
• Mindful yawning: As summarized by Mark Waldman (author, professor, and development coach), mindful yawning is an intentional process, like a slow-motion stretch and yawn. Take the time to feel nothing but the motion and empty your mind from the chatter of the day.
• Diaphragmatic (belly) breathing: Place one hand on the chest and one on the stomach. Breathe in slowly through the nose, ensuring the stomach rises higher than the chest, then exhale slowly through pursed lips.
• Alternate nostril breathing: Gently close one nostril, inhale through the other, then switch nostrils before exhaling. This technique helps balance the nervous system.
• Humming bee breath (Bhramari): Inhale through the nose and exhale slowly while making a humming sound, which helps release jaw tension.

Optimize your breathing practice through:

• Consistency: Practice one of (or a combination of) these techniques for 5-10 minutes daily to build resilience against stress.
• Gratitude: Integrate gratitude journaling as part of your mindful breathing, either in the morning or to conclude your day.
• Intentional timing: Choose to begin and end your day with a breathing practice. Then you’re more likely to automatically tap into your breath as a coping strategy during stress and uncertainty.
• Focus on exhales: Longer exhalations are key to slowing the heart rate.
• Nasal inhalation: Inhaling through the nose helps regulate breathing and calms your brain.
• Pre-meeting check-in: Take 30 seconds of slow, intentional breaths before starting a meeting to signal composure.
• Desk or restroom break: Use box breathing or the physiological sigh at your desk or in the restroom to reset between tasks.
• Physical release: Squeeze muscles while inhaling and release them on the exhale to remove physical tension.