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Writer's pictureStephen

How to Regain Control with Your Breath

10th October is World Mental Health Day, and this year’s theme is focused on mental health in the workplace. Many companies are stepping up, offering support to their employees, which is a positive shift. But for many, work can still feel like a major source of stress. Whether it’s a boss who lacks and understanding of positive-leadership; the pressure from demanding clients, or the overwhelming feeling of needing to be available 24/7, work can push us to our limits.


Men practicing controlled breathwork before gonig into an ice-bath
Photo by @gilly_photography

While these external factors often feel beyond our control, there’s something powerful within us that we can control—our breath. A few weeks ago, I made a personal pledge to let go of the doubts that were holding me back and to focus on moving forward. One thing that’s helped me tremendously is focusing on my breathing.


I wish I'd known earlier how to manage my breath during stressful times at work. By doing so, I could have been in a stronger place to manage both the situations I faced and my mental health. That’s because breathing plays a key role in balancing our nervous system, and that has a direct effect on how we handle stress.


When we feel out of control, it’s because our body is in a "fight, flight, or freeze" mode. In this state, we react impulsively to the world around us, often without thinking. To truly regain control, we need to shift into what’s called a "rest and digest" state, where we can respond thoughtfully instead of reacting from a place of panic.


One simple way to calm down and regain control is through a breathing exercise called 4-2-8 breathing. Here’s how it works:



1. Inhale gently through your nose for 4 seconds.

2. Hold that breath for 2 seconds.

3. Exhale slowly through your mouth for 8 seconds.


A man in an ice-bath practicing controlled breathing
Photo by @gilly_photography

It can help to gradually extend the hold to 7 seconds, as you calm down. This technique activates your body’s relaxation response, helping you feel calmer and more in control. Not only is it great for managing workplace stress, but it’s also helpful during moments of anxiety. I find it especially useful when getting into cold water.


By using this simple breathing technique, you can create a space between yourself and your stress. It allows you to choose how you respond to challenges, rather than being pushed into a corner by them. So, next time work starts to feel overwhelming, take a moment to breathe and reclaim your calm.


If you want to see it being practiced, head over to my Instagram page. This post is dedicated to one of my Brothers - he knows who he is!

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