A common question I receive in my work is how to breathe correctly. Because how we breathe matters more than most of us realize.
Many of us breathe in ways that keep us stuck in stress: shallow, fast, through the mouth, or high up in the chest. Over time, this contributes to anxiety, fatigue, brain fog, and even physical health issues.
So this week, let’s learn how to actually breathe.
This week, I invite you to try coherent breathing:
Inspired by James Nestor’s book Breath, this is a simple technique of breathing in for 5.5 seconds, and out for 5.5 seconds. This equanimous pace of 5–6 breaths per minute has been shown to help regulate the nervous system, support emotional balance, and calm an overactive mind.
Let’s try it now:
- Inhale through your nose for 5.5 seconds
- Exhale through your nose for 5.5 seconds
- Let your breath be smooth and even. If a count of 3 or 4 feels better for you, feel free to adjust.
- Continue for 15 rounds or 3–5 minutes
This simple rhythm can shift you from chaos to calm, from fight-or-flight into grounded presence.
If you’re feeling rushed, stuck, or down, let your breath show you the way through. And if you give it a try, let me know how it goes for you in the comments below.
Warmly,
Elana
