Breathing exercises

In their words

“do breathing exercises... box breathing where breathe in for five seconds hold for five seconds breathe out for five seconds hold for five seconds”

a board-certified cardiologist

• Simple breathing practices help calm the nervous system and prepare for meditation or relaxation.

  a licensed acupuncturist and clinician-educator

• Breathing exercises can effectively reduce cortisol and calm the mind to reduce nighttime itchiness and stress.

  a certified nutrition specialist

• Extending exhale duration helps bring you back to a feeling of physiologic safety by increasing parasympathetic nervous system activity.

  a board-certified internal medicine doctor

• Stress activates a brain region that signals the liver to produce sugar directly, so stress reduction can lower blood sugar by preventing this pathway.

  an Oxford metabolism PhD

• Breathing in for five counts, squeezing the PC muscles, holding, and releasing helps wake up the pelvic floor and sexual energy.

  a Harvard-trained gynecologist

• If breathing exercises or mindset work fail, it may be due to missing physiological input when the body is under-fueled or overstimulated.

  a registered dietitian

• The physiological sigh is a brief recovery moment that contributes to building capacity and resilience.

  a performance scientist with a psychology PhD

• Daily stress relief through slow-paced breathing is part of the Core Four behaviors that improve sleep regularity and parasympathetic tone.

  a performance scientist with a psychology PhD

• Diaphragmatic breathing is a behavior that helps regulate the ANS and supports mental and physical performance.

  a performance scientist with a psychology PhD

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