Breathwork for High Stakes Situations
When the pressure is on—whether it’s a big presentation, an intense negotiation, or a high-stakes athletic performance—your ability to stay calm and focused can make all the difference. Breathwork, the intentional practice of controlling your breath, is a simple yet powerful tool to help you navigate these moments with clarity and resilience.
The Science of Stress and Breath
When faced with high-stakes situations, your body often activates the "fight or flight" response. This natural reaction increases your heart rate, quickens your breath, and can cloud your judgment. While this response is designed to protect you, it can hinder performance in situations requiring poise and precision.
Breathwork can help counteract this by engaging the parasympathetic nervous system (PNS), which promotes relaxation and restores balance. By slowing and deepening your breathing, you can lower your heart rate, calm your mind, and regain focus—all in a matter of moments.
Techniques to Use Under Pressure
Box Breathing (Square Breathing):
This method involves inhaling for four counts, holding the breath for four counts, exhaling for four counts, and holding again for four counts. Box breathing is excellent for steadying nerves and creating a rhythm that fosters calm and focus. Trusted by Navy SEALs and yogis alike, it’s an excellent exercise to have in your back pocket, no matter your profession.
When to use: Before stepping into a high-stakes meeting or interview.
Coherent Breathing:
Also known as resonant breathing, this technique involves breathing at a consistent pace of about five to six breaths per minute (inhaling for five seconds, exhaling for five seconds). Research shows this approach balances the nervous system and enhances cognitive performance.
When to use: During moments of preparation or waiting; and during the high stakes scenario, like an important meeting.
Breath Holds for Mental Reset:
Repeated brief exhale holds (holding your breath after a normal exhale for 5 seconds) can reduce hyperventilation tendencies and reset your mind. All you have to do is 1) take a normal breath in through your nose, 2) a normal breath out through your nose, and 3) pause your breathing after the exhale for a count of five. Repeat, breathing normally for about 10 seconds, then pause for 5 after you exhale. The many small breath holds exercise can be used to address acute moments of anxiety or panic.
When to use: If you notice your breath becoming shallow and rapid, signaling rising stress, such as during a panic attack.
Alternate Nostril Breathing (Nadi Shodhana):
This practice involves breathing alternately through each nostril to balance the left and right hemispheres of the brain, improving focus and reducing anxiety.
When to use: During your morning routine to set a balanced tone for the day, or before bed to down-regulate after a day of exhausting work.
Why Breathwork Works in High-Stakes Situations
Improves Cognitive Clarity: Deep, controlled breathing delivers more oxygen to the brain, improving focus, decision-making, and memory.
Builds Emotional Resilience: Breathwork helps you pause and respond thoughtfully, rather than reacting impulsively.
Enhances Physical Performance: Regulating your breath can lower cortisol levels, conserve energy, and reduce tension, whether you're an athlete or delivering a keynote speech.
Tips for Making Breathwork a Habit
Practice Daily: The more familiar you are with these techniques, the easier they’ll be to access in high-stress moments.
Pair with Visualization: Imagine yourself succeeding as you practice calming breaths to prime your mind for confidence. Seeing your goal as clear as possible can help you take the steps toward achieving it.
Use a Cue: Set a reminder or tie your practice to a daily routine, like before a meal or while commuting. I personally like to keep a sticky note at my desk that simply says “breathe”.
Keep it Nasal: During the day, sleep, and your workouts, try to keep your breathing through the nose. It will help balance the nervous system, filter incoming air, and better recruit the diaphragm for better overall breathing.
Accountability: Accountability has been proven to help develop new habits. Practicing with a loved one, having a therapist or coach hold you accountable, or enrolling in 1:1 or group breathwork training can all help add accountability.
TL;DR
Breathwork is a portable, effective tool that empowers you to take control in high-stakes situations. It’s more than just a relaxation technique—it’s a way to anchor yourself, build resilience, and enhance performance when it matters most.
Some helpful techniques are Box Breathing before an intense meeting, Coherent Breathing while you’re waiting for an event to begin, Many Small Breath Holds during moments of acute anxiety or panic, and Alternate Nostril Breathing to start or end your workday.
Whether you’re onstage, on the field, or simply navigating a challenging moment, your breath is your ally. Start small, practice regularly, and watch how your ability to handle pressure transforms.
Ready to breathe better? Join me LIVE online every Wednesday at 7:30am ET learn functional breathing techniques you can use anytime, anywhere.
You can also learn about the art and science of pranayama in-person in L.A. at my upcoming workshop at Love Yoga Space. This 10-hour all-levels training is designed to help you:
Understand the relationship between daily functional breathing and pranayama
Delve into the biochemistry and biomechanics of breathing
Discover why understanding the Ayurvedic vayus are crucial to understanding pranayama
Measure how functional your day-to-day breathing is
Learn to train your respiratory system to be more efficient and imbue the body with more oxygen
Increase adaptability and resilience to stress on a cellular level
Practice seasonal pranayama techniques and tailor them to the changing state of your unique body-mind
Early bird discounts are available for both single day passes and the entire workshop. You can learn more and secure your spot here.