Reset in 3 Minutes: A Simple Breathwork Routine to Relieve Stress

Keep calm and breathe on…

We all could use a bit less stress in our lives. I’ve tried various types of meditations of different lengths and styles. But if I think about it, there were none that I honestly enjoyed or found all that effective….whether it was a 15 minute Headspace mediation or a 10 minute Yoga Nidra session.

Just like your workout plan, I believe the number one factor in a mindfulness practice is adherence or your ability and willingness to do it on a consistent basis.

I have an active mind in the morning (and sometimes in the middle of the night) running through plans, to-do’s and even that a-hole that cut me off on the LIE three years ago with the “TB12” bumper sticker...Pats fans are the worst but I digress.

I needed something quick, that I could focus on for a short burst before I head out to the gym in the morning.

When I heard Dr. Andrew Huberman talking about the benefits of the physiological sigh on his podcast I perked up.

The physiological sigh, as explained by Dr. Huberman, is a simple breathing technique that helps relieve stress and anxiety. It's something we naturally do, but you can also do it consciously to chill out.

Here’s how to perform it:

1. Take a long deep inhale through your nose.

2. Then, take a second, shorter inhale (like a “top-off” breath) before exhaling slowly through your mouth.

He recommends performing this one to three times.

The physiological sigh works to lower stress by helping balance the levels of oxygen and carbon dioxide in your body.

When you're stressed or anxious, your breathing tends to become shallow, which can cause a buildup of carbon dioxide. This triggers a stress response in your brain.

By performing the double inhale and slow exhale, you increase oxygen intake and release more carbon dioxide, which signals your nervous system to calm down. This shift engages the parasympathetic nervous system, which promotes relaxation and reduces feelings of anxiety.

Dr. Huberman is also a proponent of box breathing, which is a breathing technique that helps calm your nervous system and improve focus. It’s called "box" breathing because each part of the breath lasts for the same amount of time, like the four equal sides of a box.

Here’s how to do it:

1. Inhale thru the nose for 4 seconds.

2. Hold your breath for 4 seconds.

3. Exhale thru the mouth for 4 seconds.

4. Hold again for 4 seconds.

Repeating this cycle for approximately two minutes helps reduce stress by regulating your breathing and bringing more oxygen to your brain, which encourages relaxation and mental clarity.

Dr. Huberman explains that box breathing can also help improve the efficiency of your breathing. When you practice box breathing regularly, it trains you to use just the right amount of air without over breathing, which can happen when you're at rest or stressed. Over time, this technique makes your body more efficient at using oxygen and maintaining a calm state, even during stressful situations, which is great for both mental clarity and physical relaxation.

How do I work this into a quick routine?

First thing in the morning, I roll out my Shakti mat (I’ll get there in another issue), throw on some woo woo music on Spotify that lasts 3 minutes and begin the breathwork. Starting first with four physiological sighs. Then moving on to filling out the remainder of my hippie beats with box breathing. I almost always pop up off my mat in a calmer state than I laid down.

This is just what works for me. If you’re able to sit for a 20 minute transcendental meditation, by all means go for it…I’d love to get there someday.

I simply had to find something that was effective that I could do most days. As author James Clear says, “Master the art of showing up.” By showing up regularly, even when it’s difficult, you build habits and make progress, which is key to long-term success.

I’m here to support you on your journey to a healthier, fitter life. As always, I appreciate your feedback and suggestions. Let me know what topics you’d like me to cover in future issues by replying to this email.

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Be well,

Dave

Please note: This newsletter is designed for informational purposes only and should not be taken as professional medical advice. Always consult with a healthcare provider for advice tailored to your health and fitness needs.