By: Quinn O’Brien, Manning School of Business Well-Being Leader

Throughout my life, I’ve struggled with anxiety. Because of this, I’ve always looked for different coping mechanisms that I can easily practice in my daily life. One coping method that has always been my go-to is working out. However, between school, work, and life’s uncertainties, it can be difficult to find a consistent time to exercise every day.

When I wasn’t able to work out, I would try traditional meditation practices, but they never seemed effective enough for me to get noticeable results. About three years ago, my mom introduced me to breathwork She had discovered it through Instagram and from people at her gym. At first, I was skeptical because it was unfamiliar to me, but once I tried it, I was hooked. It even inspired me to do my own research on the science behind it.

I began listening to podcasts about breathing and reading Breath: The New Science of a Lost Art by James Nestor. That book was an eye-opening experience; It helped me understand the science of breathing and how people, especially in the Western world, have drifted away from proper breathing practices. After following someone on Instagram who hosted Instagram live breathwork sessions, I decided to attend in-person events around Massachusetts. That experience not only deepened my practice but also connected me with others who shared similar interests.

After my first breathwork session, I started incorporating it into my weekly routine. It became one of the most efficient practices for maintaining balance within a busy schedule. I now use different breathing techniques throughout the day to stay focused and calm. One of my favorites is inhaling through my nose for four seconds, holding the breath for eight seconds while letting it expand down into my stomach, then exhaling for five seconds. This technique can be done anywhere and provides immediate benefits.

It’s even said that a simple sigh can help reset the nervous system. Dr. Andrew Huberman, a neuroscientist at Stanford University, has conducted research on how physiological sighs help regulate the nervous system and emotional well-being. One major takeaway from Huberman’s research is that physiological sighs act as a reset for both the respiratory and nervous systems. When we’re stressed or anxious, our breathing often becomes shallow and fast, which can heighten those feelings. Taking a physiological sigh helps reverse that by promoting slower, calmer breaths that relax the body.

Breathing exercises play a huge role in my life, and I truly believe they can benefit anyone when incorporated into a daily routine. Even just a few minutes of intentional breathing can significantly influence the brain and reduce stress. I highly recommend this practice to people of all ages, especially those who face a lot of pressure or anxiety.

Below are some recourses for breathwork:
Huberman Lab Breathwork: Breathwork Protocols for Health, Focus & Stress – Huberman Lab
Dan de Luis Breathwork: Quiet Your Mind With This Simple Technique
Box Breathing: Box Breathing Relaxation Exercise | 5 Minutes Beginner Pace | Anxiety Reduction Pranayama Technique