Just Breathe: The Powerful Resource We Forget to Use

Sometimes, the simplest things can have the biggest impact - if we use them intentionally.

This one thing we do all the time without even thinking about it. It is free and accessible to every single one of us.

It has the power to help us feel calmer, more focused, and less stressed.

But we often forget to use it - or don’t use it effectively!

It’s breathing.

But what we often neglect is mindful, controlled breathing.

When we breathe intentionally, it makes a noticeable difference in how we feel and how we respond to stress, overwhelming moments, or the challenges life throws our way.

The first time I really noticed the impact was when I tried a technique called box breathing.

And of course, that wasn’t my first experience with the benefits of controlled breathing.

➥ Think about workouts or yoga - you’re often reminded to inhale and exhale at the right moments for better stability, focus, rhythm, and performance.

➥ Athletes depend on specific breathing patterns to conserve energy and maintain endurance.

➥ Public speakers use deep, controlled breaths to calm their nerves.

➥And parents (myself included) rely on slow breaths to stay grounded in the middle of chaos.

The Power Of Intentional Breathing

Recently, I spent two days learning Atma Kriya practices rooted in ancient traditions, deepening my understanding of mindfulness techniques, intentional breathing, energy management, and body movement to help cultivate inner peace, strengthen resilience, and connect more deeply with myself and the world around me.

Intentional, controlled breathing was a significant part of these practices and served as a powerful reminder that it’s not just a basic bodily function, but a tool that can profoundly impact our mental and emotional state.

Here’s the science behind it:

When we slow our breath and change our breathing patterns intentionally, we engage the parasympathetic nervous system, which is responsible for calming the body and restoring balance.

In simple terms, it helps your body shift out of “fight or flight” mode and into a more relaxed state. This brings many benefits, such as lowering heart rate and blood pressure, reducing stress and anxiety, improving sleep and mood, and increasing oxygen flow to the brain, which boosts focus and cognitive clarity.

And this isn’t even a full list. The benefits are vast and extend into every part of our well-being.

You can use mindful breathing anytime - whether it’s before an important meeting to calm your nerves, during a busy day to reset your focus, after work to unwind, when trying to fall asleep, or during workouts to enhance performance.

As a parent, I’ve also seen its magic in action when helping my child regulate big emotions.

When my five-year-old gets upset, I lower myself to her level, hug her, and say, “Let’s breathe together”. We take slow, deep breaths in sync, and it works almost instantly!

But here’s my favourite part: she’s started teaching me. 😄 Whenever I’m rushing around and feeling a bit frazzled, she’ll come up to me and say, “Just breathe, mama. Take a deep breath. It’ll be better"!

It’s such a small thing, but it works every time.

A Gentle Reminder

When you feel stressed, anxious, or stuck, take a few moments for mindful breathing.

It doesn’t have to follow a rigid formula. There are many techniques to explore, but a good rule of thumb is to make your exhales slightly longer than your inhales and hold your breath for as long as feels comfortable in between. And repeat until you start to feel a shift!

Breathing may be the simplest thing we do, but when used intentionally, it’s a powerful tool for navigating life’s ups and downs.

So the next time life feels heavy, just breathe. You might be surprised at how much lighter everything feels.

With love,

Marina ❤️

Hi, I am Marina Korotkikh - your go-to Energy and Time Management Coach for High Performers. I help you go from Point A (Always too busy, never enough time) to Point B (Clear, Energized, and In Control) in 70 days using my P.E.A.C.E. framework.

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