Effortless Breathwork
A Quick Practice to Reduce Stress & Overwhelm
Sometimes, less is more—keeping things simple is often the best approach. With everything happening in the world lately, the last thing we need is more complexity in our self-care. When overwhelm sets in, too many steps or rules can lead to shutdown rather than support.
Lately, I've been thinking a lot about how hard it is to do anything by force. When life feels overwhelming, even basic self-care can start to seem tedious or difficult. One thing we probably all recognize at this point is the role of nervous system regulation in how we feel - and if the nervous system is out of balance, it is hard to muster the energy for much, making it difficult to think big-picture, experience joy, or feel genuine gratitude - all the thing we need to feel better.
Staying regulated is one of the most powerful choices we can make for ourselves. But often, we only realize we need to regulate after long periods of dysregulation, and getting back to balance can feel impossible. The good news? Not all is lost. The brain and nervous system are adaptable—they can change.
One of the simplest and most effective ways to support nervous system regulation is through the breath. While breathwork can sometimes feel challenging, it's also the fastest way to shift our physiology, and we can engage with it throughout the day. Consistency matters—small moments add up, but actual impact requires regularity and, ideally, some dedicated time. This is where focusing on the breath—just the breath—can be an entry point.
We carry our breath with us everywhere. It's the one autonomic function directly tied to the nervous system that we can consciously influence. Because of this, paying attention to how we breathe as often as possible can be a game-changer. The practice I'm sharing today is incredibly simple. You can use it as an actual practice—setting a timer for a few minutes and focusing on it—or you can weave it into your day, returning to it whenever you think of it.
The Practice: Relaxed Exhalation
The entire focus of this practice is on the exhale—making it as relaxed as possible.
Here's why:
When we inhale, the diaphragm contracts and moves downward, expanding the lungs. The intercostal muscles (between the ribs) also contract, lifting the ribcage. This inhalation phase is linked to the sympathetic nervous system—the "activating" side. The heart rate slightly increases on the inhale.
When we exhale, the diaphragm relaxes and returns to its resting state. The ribcage settles, the abdominal muscles release, and the heart rate naturally slows. Exhalation is linked to the parasympathetic nervous system—the "rest and digest" side.
Because exhaling triggers relaxation, emphasizing a soft, passive, and slightly extended exhale can help shift the nervous system toward "rest and digest" and overall better balance.
How to Practice:
Take a deep but easeful inhale (think deep, not big).
Exhale with zero effort—let the muscles fully relax and release. Feel the ribcage settle inward and the abdomen soften naturally.
Allow the exhale to be slightly longer than the inhale (e.g., inhale for a count of 4, exhale for 6).
Try different positions, such as lying on your back or stomach, to see what feels most effective.
Most importantly, do not force the exhale—the goal is full relaxation, not active engagement of the abdominal muscles.
If you're struggling to fit in rest, self-care, or regulation practices, give this a try. No special tools or extra time required—you can practice anywhere you breathe. 😊