3 Simple Breathwork Techniques to Downregulate

In this episode, we’ll explore how three simple techniques—physiological sighs, 4–7–8 breathing, and box breathing—can lower stress, improve recovery, and sharpen your mental focus. We’ll cover when to use each one, how they work, and why they matter, especially during high-stress moments or the chaos of the holidays. You’ll also get real-world tips on how to build these into your daily life, without adding extra tasks to your plate. This episode is about proven physiology and practical applications that help you regulate your nervous system and show up with more presence and control. Breathwork might be the most powerful recovery tool you’re not using. Your breath is a lever for calm, clarity, and composure. And it’s always with you, no gear, no app, no cost required. Let’s put it to work.

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