Breathe

Stressed or Spinning?

Your Breath Is More Powerful Than You Think

Let’s be real — when life feels overwhelming, calm can feel completely out of reach. Between family demands, busy schedules, and that constant mental to-do list, it’s easy to lose your sense of center.

But here’s something simple and powerful you may have overlooked:

Your breath.

You breathe all day, every day — but how you breathe makes a world of difference.

And the best part? You don’t need apps, equipment, or hours of spare time. 

Just a few conscious breaths can reset your nervous system and bring you back to yourself.

Why Breathing Matters (More Than You Think)

Most of us breathe on autopilot — often through the mouth, especially in moments of stress. 

But mouth breathing skips the nose’s natural role in filtering, regulating, and calming the body.

It can lead to:

• Increased anxiety and stress
  
  

• Poor sleep and low energy
  
  

• Shallow, inefficient breathing patterns
  
  

What your body actually craves is slower, nasal breathing — which activates the parasympathetic nervous system (your natural calm mode).

Inspired by James Nestor’s book Breath, this small change can make a big impact.

Try This: 5.5 Breathing

It’s called 5.5 Breathing because you inhale for 5.5 seconds, then exhale for 5.5 seconds — all through your nose.

Why it works:
This rhythm brings your heart and breath into coherence, calming the mind and body, improving oxygen efficiency, and helping you feel grounded and present.

You don’t need a timer. Just a gentle count in your head is enough.

Everyday Moments to Practice

You don’t have to carve out special time — just start where you are:

• Morning reset: Start your day with 5 slow breaths before checking your phone.
  
  

• Stressful moment: Pause, breathe through your nose slowly, and reclaim your calm.
  
  

• Evening wind-down: Use 5.5 breathing before bed to quiet the mental chatter.
  
  

• In the car: Commuting? Use the red lights as reminders to come back to your breath.
  
  

A Real-Life Shift

Imagine this: You’re about to have a difficult conversation or give a presentation. 

Instead of spiraling into nerves, you stop, close your mouth, and take 3 slow nasal breaths. 

Your heart rate settles. 

Your thoughts slow. 

You feel clearer — more in control.

This is the power of your breath. It’s always with you. You just have to use it.

Try It This Week

Pick one moment each day — morning, bedtime, or during stress — and practice 5.5 breathing.

Then pop into the Bold New Beginning forum and let us know:

• What did you notice?
  
  

• Did your mood or energy shift?
  
  

• How did it feel to come back to yourself, even briefly?
  
  

Your experience might inspire someone else to pause and breathe too. 🌿