In our day-to-day lives, we navigate many different stressors. These may include difficult relationships with coworkers or family members. Stress can also arise at work through unclear expectations, heavy workloads, and tight deadlines that are racing against our ability to meet them. Over time, these stressors can negatively affect our nervous system. They can keep us in a prolonged state of "fight-or-flight”. Our bodies were not meant to handle chronic stress. While stress can be helpful in dangerous situations or when motivating us to meet challenges, chronic stress can have serious effects on our health, including cardiovascular disease, metabolic disorders, and other health concerns.

While we cannot eliminate stress entirely, we can learn to manage it and regularly reset our nervous system using simple, effective tools.

Tool 1: Breathing Techniques

This is our expert’s favorite tool. It is free, available at any time, and you don’t need to leave your desk to do it. There are multiple methods of breathing. 1. Box Breathing

This technique can help reduce anxiety, ease feelings of overwhelm, and calm racing thoughts.

How to do it

· Inhale for 4

· Hold for 4

· Exhale for 4

· Hold for 4

It regulates the nervous system and brings your attention out of spiralling thoughts and back into structure.

2. 4-7-8 Breathing (for calming down fast)

Best for reducing stress, easing feelings of panic, or preparing for sleep.

How to do it:

· Inhale for 4 seconds

· Hold for 7 seconds

· Exhale slowly for 8 seconds Repeat 4–6 cycles

Why it works: The longer exhale activates the parasympathetic nervous system (your “rest and digest” mode).

3. Diaphragmatic Breathing

This is the way babies naturally breathe. Practising this technique helps reverse the shallow breathing patterns often associated with chronic stress.

How to do it:

· Place one hand on chest, one on belly

· Inhale through nose so belly rises (not chest)

· Exhale slowly through mouth or nose

· Keep it slow and relaxed for 5–10 minutes

Why it works: It retrains your body out of constant fight-or-flight breathing patterns.

4. Alternate Nostril Breathing (for mental clarity)

Best when your thoughts feel chaotic or scattered.

How to do it:

· Close right nostril, inhale left

· Close left nostril, exhale right

· Inhale right

· Exhale left Repeat for 3–5 minutes

Why it works: It may promote a sense of balance and improve focus and concentration.

Coherent Breathing (for emotional balance) ⚖️

Great for steadying mood and reducing internal tension.

How to do it:

· Inhale for 5 seconds

· Exhale for 5 seconds

· Keep it smooth and even Practice for 5–10 minutes

Why it works: It helps regulate breathing and heart-rate variability, promoting a sense of calm and balance.

Quick cheat guide

· Panic or overwhelm → 4-7-8 breathing

· Work stress → Box breathing

· Chronic tension → Diaphragmatic breathing

· Emotional imbalance → Coherent breathing

· Mental fog → Alternate nostril breathing

Choose the technique that feels most helpful in the moment. These practices are intended to guide your wellbeing, not become rigid rules.

In the end, you don't need to wait until you're overwhelmed to care for your nervous system. Even a few intentional breaths throughout the day can create moments of calm, helping you feel more grounded, balanced, and in control.

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