Breathwork for Stress and Overwhelm: Navigating the Stress of the New Year
You’ve made it through the festive period so the pressure is off, right?
I think the New Year often brings its own set of challenges, whether that’s the narrative of fresh starts and the pressure of resolutions, or simply the overwhelm of looking ahead to another full year of the “juggle”!
When we feel stressed or overwhelmed, the nervous system moves into a state of alert - our breath becomes shallow, our heart rate rises, and the body prepares for “doing” rather than resting. Breathwork offers a brilliantly simple way to interrupt this cycle.
By slowing and softening the breath, we signal to the body that you are safe and this creates a sense of calm from the inside out. Here are two quick breathing exercises to help you reset during busy or anxious moments.
Two Easy Techniques to Help You Reset
1. Extended Exhale
This is one of the most effective ways to calm the body quickly. Lengthening the exhale activates the parasympathetic nervous system - the part responsible for rest and recovery.
Inhale gently through your nose for a count of four.
Exhale for a count of six.
Repeat for 20–30 seconds.
Just a few rounds can ease tension in the shoulders, settle the heart rate, and help the mind feel clearer.
2. Hand-on-Heart Breath
This grounding breath helps when overwhelm feels physical - tight chest, racing thoughts, or a sense of being disconnected from yourself.
Place one hand on your heart and one on your belly.
Take a slow breath in through your nose.
Exhale softly and let the body settle.
Repeat for a few gentle breaths.
The combination of touch and breath helps create a feeling of safety and steadiness.
Creating Space for Calm
These exercises are quick, simple and easy to weave into daily life. Try a few intentional breaths; before you get out of bed, in the car, or during a hectic afternoon. These simple breathwork exercises can shift the way your nervous system responds to stress.
My advice? This year, don’t stress about making resolutions or dramatic life changes.
By commiting to simple exercises like conscious breathwork, you can create habit-forming changes and improve your overall wellbeing. With regular practice, your breath can help you reset more easily and meet your day with a little more clarity and calm.
And who doesn’t need that?