The world feels intense right now. Fast, noisy, unpredictable. And when everything around us feels out of control, our nervous system feels it first.
Over the past few weeks, I’ve felt this too so I’ve come back to basics with my number 1 tool that I turn to in these situations.
Breathwork.
Breathwork is bouncing right now on social media, with athletes, creators and wellness influencers shining its light… but sometimes it can get a little noisy and complicated.
So, allow me to take it right back to the basics.
Let’s talk about how your breath directly affects your stress levels, resilience, energy and performance.
What Breathwork Actually Is
Breathwork is the conscious use of your breath to influence your state mentally, physically, emotionally or spiritually. There’s a direct influence on your nervous system, you can shift your stress response, and support your mental and physical performance.
BUT, it’s not about doing long routines or forcing a technique, it starts with awareness.
Step One: Notice Your Breath
Before you try to fix your breathing, simply notice it.
Awareness alone is powerful.
Science shows that observing your breath can have just as big of an impact as consciously changing it.
Ask yourself:
- Am I breathing through my nose or mouth?
- Is my breath in my chest or my belly?
- Is it fast or slow?
Just notice.
Simple, Step 1 – TICK
Functional vs Dysfunctional Breathing (And Why It Matters)
Most people breathe in a way that keeps their body in a stress state without realising it.
Dysfunctional breathing looks like:
- Upper chest breathing
- mouth breathing
- pushing the exhale out
- paradoxical breathing (belly pulls in on the inhale)
- sighing too frequently
These patterns signal to the brain that you’re under pressure… even when you’re not. So your body is constantly on the look out for the supposed threat.
Functional breathing looks like:
- nasal breathing
- gentle, light, quiet breath
- slow rhythm (around 6 breaths per minute as a general, though this varies from person to person and I can give you this information in your assessment)
- full‑body expansion
Functional breathing supports:
- lower stress
- more energy
- better focus
- improved emotional regulation
- clearer thinking
This is the foundation of resilience.
Try This: A Simple Awareness Practice
Right now, place a hand on your chest and one on your belly.
Notice which hand moves more.
If your chest is doing most of the work, your system is likely in a mild stress response.
If your belly expands gently, you’re in a more calmer state.
No judgement, just simple information.
How Breathwork Supports Your Stress, Resilience and Performance
Breathwork helps you:
- regulate your nervous system
- reduce stress quickly
- increase energy without stimulants
- improve focus and clarity
- build emotional resilience
- support better sleep
- feel more grounded and steady
This is why breathwork is a core part of my somatic stress coaching and why it’s one of the first tools I teach.
If You Want to Go Deeper
In my 1:1 programme, we look at:
- your unique breathing patterns
- how your nervous system responds to stress
- personalised breathwork for energy, focus and resilience
- somatic tools to support long term regulation
If you’re ready to feel calmer, clearer, and more in control, you can explore my 1:1 coaching.