Breathwork Series - Part 1 of 4
Part 1: The Hidden Power of Breath ← you’re here
Part 2: Breathe to Shift Stress and Cravings
Part 3: Break the Breath-Holding Habit
Part 4: Daily Breathwork for Calm and Control
We’re All Already Breathing, So Why Does It Matter?
If you’re anything like I was, breathwork might sound like just another wellness trend. Something for yoga retreats or people with way too much free time.
I get it. That was my first reaction too.
But then I dug a little deeper.
And what I found was this: your breath is one of the most immediate, powerful, and overlooked tools you have to shift how you feel, how you think, and how you respond to cravings.
We breathe about 20,000 times a day.
Each one is a chance to stay stuck in stress or shift out of it.
Breathwork Without the Woo
When I say “breathwork,” I’m not talking about anything mystical or theatrical.
I mean intentional breathing—controlling your inhale and exhale on purpose, to change how you feel.
That’s it.
No crystals. No chanting. Just your breath.
It’s backed by science and used by trauma therapists, elite coaches, military teams, and addiction specialists.
You don’t have to believe in anything. You just have to try it.
Why High Performers Need This More Than Ever
If you’re a business owner, pro, or just wired to go go go, chances are you spend most of your day in your head.
Solving problems. Making decisions. Meeting deadlines.
That constant mental load?
It builds up in your body as hidden tension:
- Holding your breath without noticing
- Shallow breathing
- Tight stomach
- Clenched jaw
- Low-grade stress that never really shuts off
You might not notice it while you’re grinding.
But once you pause, you feel it. You’re wound up, wired but tired, and looking for a way to take the edge off.
That’s exactly when cravings creep in.
Stress, Cravings, and the Nervous System
Your breath is directly tied to your autonomic nervous system.
That’s the part of your body that runs the show behind the scenes—heart rate, digestion, body temp, and more.
It has two key players:
Sympathetic Nervous System (SNS)
Fight, flight, or freeze. Heart races, muscles tense. Your body braces for danger.
Parasympathetic Nervous System (PNS)
Rest, digest, and recover. Your body repairs. Your mind settles.
Most of this runs on autopilot.
But your breath is the one switch you can actually flip.
The Breath-Emotion Loop
Here’s the wild part:
- When you’re anxious, you breathe fast and shallow.
- When you breathe fast and shallow, you feel anxious.
It goes both ways.
Same with calm:
- When you’re calm, your breath slows.
- When you slow your breath, you feel calmer.
This isn’t just theory.
It’s trainable. Measurable. Immediate.
In just 60 seconds, you can start to shift your state.
And if you’re cutting back on alcohol or managing cravings, that shift?
It’s the difference between reacting and resetting.
My Own Breath + Craving Connection
For years, I ignored my breath. I thought I was fine. Just “working.”
But I was sitting 10 to 12 hours a day, tightening my body into a stress-ball without knowing it.
Then I’d pour a drink. Not to celebrate. Just to feel something different.
Once I started paying attention, I noticed the pattern:
Cravings often followed hours of holding my breath and clenching my stomach.
So I started experimenting:
- A few slow breaths before meetings
- Softening my belly during breaks
- Sitting tall and letting my lungs expand
The cravings didn’t vanish, but they eased.
I felt more grounded. More resilient. And that changed everything.
Why Breathwork Works
Here’s what breathwork can actually do when you practice it:
- Lower cortisol. Slow breathing signals safety and reduces stress hormones.
- Boost oxygen to your brain. You think clearer and crash less.
- Calm the amygdala. That fight-or-flight zone chills out.
- Strengthen emotional regulation. You respond instead of react.
When Cravings Hit, Breathe First
Cravings aren’t just mental.
Your body’s in a state—tight, restless, agitated.
Breathwork helps shift that:
- Slows your heart rate
- Relaxes your muscles
- Balances brainwave patterns and dopamine
You change your inner environment.
And when that shifts, your choices shift too.
Breathwork won’t erase cravings like magic.
But it can take away the urgency. And that’s often enough.
Try This: 3-Minute Daily Reset
Box Breathing (4-4-4-4)
Do this once in the morning, and again whenever stress spikes.
- Inhale through your nose for 4 seconds
- Hold for 4 seconds
- Exhale through your mouth for 4 seconds
- Hold again for 4 seconds
Repeat for 3 to 5 rounds.
Why it works: It activates your parasympathetic system, giving you calm and clarity. You’re not avoiding the craving. You’re staying with it, steady.
Build Breath Awareness Throughout Your Day
Every 90 minutes, ask yourself:
- Am I breathing shallowly or holding my breath?
- Is my stomach soft or clenched?
- Am I upright or hunched?
These tiny check-ins stop stress before it snowballs.
Set reminders at first. Eventually, it becomes natural.
Let It Be a Practice, Not a Panic Button
Breathwork isn’t just for the moments you’re about to snap.
It’s for the hours before that.
The everyday moments that keep you steady.
The real benefits come when it’s woven into your mornings, your breaks, even your workouts.
Eventually, it stops being a “tool” and just becomes part of who you are.
And that’s where the freedom lives.
Breathwork Helps You Feel Again
You’re not broken. You don’t need to be calm all the time.
The goal isn’t perfection.
The goal is presence.
Your breath helps you come back to your body, your experience, your choice.
That’s where real power lives.
Breathe Your Way Back to Control
You’re already breathing.
You don’t need to add anything new.
Just pay attention.
One breath. One moment. One reset.
Over time, you’ll build a kind of awareness no substance can touch.
And that’s how life starts to change.
— Brent
Next Up: Breathe to Shift Stress and Cravings