Once You Learn These Breathing Principles, Life Changes

Most people think breathing is just about air. Inhale. Exhale. Automatic. Done.

But breathing is not just about oxygen—it’s the invisible thread that connects rest and action, body and mind, survival and performance. And when used deliberately, it’s one of the fastest, most powerful ways to regulate your stress response, boost energy, and restore clarity. No app required.

We’re living in an age where stress has become the norm. Overwhelm, anxiety, burnout—it’s everywhere. And the paradox is, the solution isn’t something outside of us. It’s inside. You’re doing it right now.

In this newsletter, I’ll walk you through how breathing affects your nervous system—and how you can use four simple principles to switch gears at will. Whether you need calm, energy, recovery, or emotional transformation, it’s all right under your nose.

Your Nervous System Is Running the Show

Your breathing is regulated by your autonomic nervous system (ANS)—the same system that controls your heart rate, digestion, and stress response. It works in the background so you don’t have to think about it, but here’s the cool part:

Breath is the only part of the ANS you can control at will.

When you breathe deeply and slowly, especially with long exhales, you activate the parasympathetic nervous system—the one responsible for calm, digestion, and recovery.

When you breathe rapidly with strong inhales, you activate the sympathetic nervous system—the one that gears you up for action, focus, and fight-or-flight.

This is why you can use your breath like a gear shift. The way you breathe changes how your brain and body feel, in real time.

The Counter-Breath: A Tactical Pause Button

Here’s the thing: You can’t always control the situation. You can, however, control your state.

Let’s say you’re about to step on stage, speak to a crowd, or enter a high-stakes meeting. Your breathing speeds up, your muscles tense, your thoughts start to scatter. That’s your ancient brain doing its job—getting you ready to run or fight.

But today, the stressors aren’t saber-toothed tigers—they’re emails, traffic, deadlines, and awkward conversations. That same fight-or-flight response? Not always helpful.

This is where I use what I call Intervention Breathwork—or the Counter-Breath. It’s your built-in tool to flip the script.

Depending on what kind of energy or emotional state you’re dealing with, you can use one of these 4 breathing principles:

Calming Breathwork – To Slow Down and Regain Control

Use this when you’re nervous, anxious, or overstimulated.

Try this:

• Match your current fast breathing pace, then gradually slow it down.
• Focus on longer exhalations.
• Move into Coherent Breathing (inhale 6 sec, exhale 6 sec) or Cyclic Sighing (deep inhale + sip, long sigh out).

Great for: presentations, difficult conversations, and an overstimulated nervous system.

Energizing Breathwork – When You Need a Boost

Use this when you’re sluggish, tired, or need quick alertness.

Try this:

• Inhale deeply into your belly, ribs, and chest.
• Exhale explosively through the mouth.
• For a stronger effect, inhale and exhale through the mouth, and increase speed.

⚠️ Use with awareness. This type of breathing creates temporary stress and can be intense. Avoid while driving or if prone to panic.

Great for: pre-workout, afternoon slump, getting into focus mode.

Rejuvenating Breathwork – To Recharge and Recover

Use this after a long day, during a cooldown, or before sleep.

Try this:
• Practice Coherent Breathing again, slow and balanced (or any other calming breathing techniques that you can run in the background).
• Pair it with Body Sensing Meditation or NSDR (Non-Sleep Deep Rest).

Scan your body with your attention, limb by limb. Saturate each area with awareness. This deep interoceptive practice helps your system reset.

Studies show interoception enhances emotional regulation and long-term decision-making. It’s like sharpening the blade of your intuition.

Great for: sleep prep, recovery, post-event decompression.

Transmuting Breathwork – To Transform Inner Turmoil

Use this when you’re stuck in anger, anxiety, or scattered nervous energy.

This one’s special. It’s not just about calming or energizing—it’s about transforming one emotional state into another.

Let’s take anger, for example. It’s high-energy and unpleasant. Most people try to “calm down.” But what if you could channel that fire into something steady and grounded?

Try this: Hormesis Breathing

• 90 seconds of deep, fast breathing.
• Exhale and hold your breath (empty lungs) as long as comfortable.
• Inhale fully and hold again.
• Repeat 3–4 rounds.

This breath-hold rollercoaster mimics the effects of a cardiovascular workout on your nervous system. The result? Emotional alchemy.

⚠️ Don’t do this while driving or in water—loss of consciousness is possible.

Great for: emotional regulation, redirecting anger or panic into clarity and strength.

Final Thoughts: Breathe With Intention

The beauty of breathwork is that it’s simple, free, and always available. It’s not about chasing some enlightened state. It’s about creating a responsive body and mind, one that can meet the demands of life with clarity, calm, and energy.

So next time stress hits—or you’re simply tired—don’t reach for another coffee or scroll through your phone. Pause. Notice your breath. Choose the gear you want to be in. Then take the wheel.