Working as a successful leader and executive often comes hand-in-hand with a variety of stressors. Stress can be caused by increased or unreasonable work deadlines, personal relationship challenges, or the seemingly never-ending access to information that over-stimulates our brains daily in the form of online news or social media. These stressors can, and do, take their toll on our mental and physical well-being.
I know because I have been there. Full-blown burnout. Facing the impacts of my stress as a top-performing leader and executive was a real challenge. However, amidst the chaos that had become my life, there was a simple yet powerful tool that allowed me to tap into a natural mechanism for stress management and resilience. This, in combination with other practices, enabled me to overcome my state of burnout and begin to change my mindset in the process. That tool was the art of conscious breathing.
If you are anything like I was, you may be thinking “Breathwork, please. How the hell is breathing gonna help me”? I understand as I used to say this, too. I promise you this, if you actually practice some form of conscious breath pattern on a routine basis, whether at home or in a guided session with someone like me, you WILL see the benefits over time. I know because I am living proof that breathwork not only changes your physiology but has the potential to have a positive impact on your mood, focus, patience, and support an overall return to a greater sense of well-being.
Understanding the Stress Response
Before delving into the role of breath in stress management, it’s essential to understand how stress affects the body and mind.
When we encounter a stressful situation, whether it’s a looming deadline or a challenging conversation, our body’s natural response kicks in. These are often referred to as the four ‘F’s. Flight, Fight, Fawn or Freeze. All of these responses are a natural phenomenon to prepare us for what’s to come or to help keep us safe. This results in your heart rate going up, you’re breathing becoming short and shallow and stress hormones, such as cortisol and adrenaline, being released.
In the short term, these responses are appropriate. The problem is that if this occurs in a chronic or long-term manner, these stress cycles begin to disrupt our bodies and lives in very negative ways. I personally struggled with fatigue, disrupted sleep, and weight gain, and found that my stress levels were contributing to additional anxiety-related symptoms, including mild to moderate depressive symptoms. My relationships suffered and I began to crave isolation rather than connection.
As a busy executive, mother and wife, I did NOT have time for the impacts of stress. So, I began to look for options to help me cope. While I worked with an executive coach to help me professionally, I also broadened my scope to other techniques. Enter the connection to my body, heart and BREATH!
The Power of Breath
One of the most accessible and effective ways to counteract the body’s stress response is through conscious breathing techniques. These do NOT take long and can easily be built into your leadership practice throughout the day or in specialized settings for deeper work or connection to the mind and body.
Depending on the breath work pattern you utilize, you can either energize the body or relax and focus the body. In this blog, I am going to focus on the slowing down and deepening of your breath so that you can activate the body’s relaxation response, also commonly referred to as the “rest and digest” mode. This shifts the nervous system from the sympathetic (fight or flight) to the parasympathetic (rest and digest) state, promoting feelings of focus, calm and relaxation.
Various breathwork practices, rooted in ancient traditions such as yoga and meditation, offer different techniques for achieving this state of relaxation.
These methods often involve rhythmic breathing patterns, conscious awareness of the breath, and intentional control of its depth and pace. When done properly, these breathing techniques can bring us closer to an inner sense of calm or recovery from strong emotions. Even if you struggle with meditation (as I did), you CAN do this!
Breath Patterns for Stress Management and Resilience
The Neuro Reset Breath
This is the practice that I use daily and recommend my clients utilize to tap into their parasympathetic nervous system to calm the mind and ease the body into a state of rest rather than reaction. You can do this pattern anywhere and at any time. Additionally, this short reset only takes a couple of minutes. Start by sitting or standing where you are. Inhale deeply through the nose for a count of four seconds in, then out slowly and control for a count of five seconds out.
To augment this experience, simply imagine breathing in through the belly to start the breath feeling the expansion of the belly then, imagine a wave of air moving from your belly into your heart space. While you are breathing in, ask yourself “What do I want more of at this moment?” Alternatively, you can repeat a mantra that feels right to you like; “I am safe”, “I got this,”or “I know my truth”. I also recommend that you exhale and release anything that is blocking you (i.e., fear, anger) from receiving what you want at that moment.
Do this breath pattern for a minimum of seven to eight cycles, as that is how long it takes for your sympathetic to get turned off and for your parasympathetic to get dialled up. Remember to breathe consciously, all through the nose, as nasal breathing relaxes you, whereas open-mouth breathing tends to activate the body. This technique can be done quietly in the middle of an executive meeting, at your desk, in your home, or wherever you feel the signs of stress starting to present themselves.
Deep Belly Breathing (Diaphragmatic Breathing)
Start by sitting or lying down in a comfortable position. Place one hand on your abdomen and the other on your chest. Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs with air. Exhale slowly through your mouth, feeling your abdomen fall. Repeat this process for several breaths, focusing on the sensation of the breath moving in and out of your body.
If using this technique, it is important to keep the inhalation through the nose and to ensure that the breaths are deep and slow. Mouth breathing can activate the sympathetic nervous system. So, to ensure you maximize this breath pattern, be sure to use the nose to inhale and ensure that the entire cycle is deep, rhythmic and SLOW.
Box Breathing
This technique also helps to calm the nervous system and can improve focus. Start by sitting or standing in place. With eyes open or closed, breathe in through the nose for a count of four, then hold at the bottom of the exhale for four. Repeat this cycle over several cycles to reset your nervous system and bring more calm forward. Remember to perform this breath pattern for eight to ten cycles to engage the parasympathetic system.
Guided Conscious Connected Breathwork Journeys
While not something you can easily do in your office on your own, the benefits of working with a guide or coach who can provide a deeper breathwork experience are multifold. My own leadership wellness journey included HeartBreath™ sessions. This modality helped me to release anger and frustration,to tap into my own inner wisdom, shift my mindset, and welcome physical healing, among other things that resulted in me feeling more grounded, more focused, more rested, and less reactive.
As a trained HeartBreath™ practitioner, I now offer the ability to leverage the breath as a bridge between the mind, the body and the soul. This enables a deeper dive into those blocks or areas of resistance that we may experience in our daily lives and also enables a deeper physical reset based on heart-centred health and neuroscience.
It is important to note that conscious connected or conscious breathing techniques do have contraindications and may not be suitable for everyone. Please discuss any new stress management techniques with your healthcare practitioner prior to starting.
Conclusion
Integrating breathwork techniques into your daily life can help you cultivate a greater sense of self-awareness and emotional regulation. As a result, you will feel more able to respond to challenges with clarity and composurerather than reacting impulsively out of stress, anger or fear. By cultivating a deep connection to our breath, we tap into a reservoir of inner strength and resilience that empowers us to navigate life’s ups and downs with grace and equanimity.
If you are an executive or leader struggling with stress-related issues and would like to experience a deeper shift or begin accessing your own healing as soon as possible, connect with me to start your journey of getting a better state of mind, body, and soul!
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