Hi Reader,

Did you know the average person breathes about 25,000 times per day? Yet most of us don't realize that how we breathe can greatly impact our quality of life.

This week, Leanne Weaver, a Certified Nutritional Professional, Human Potential Coach, and Trauma-Informed Breathwork Coach with over 25 years of experience, is taking over my email to help us all breath better and easier.

By integrating breathwork with nutrition and lifestyle changes, Leanne helps countless clients achieve remarkable results in stress reduction, confidence, and overall health.

As business leaders and entrepreneurs, it's easy to feel overwhelmed and stressed, which can cloud our judgment and affect our decision-making and overall well-being.

But what if the key to managing stress and enhancing decision-making is as simple as the way we breathe?

Really, breathwork!

By mastering our breath, we can achieve a balanced state between calm and focus that not only helps us manage stress, but quiets our minds from the daily distractions that trigger our sympathetic nervous systems, or "fight or flight" response.

Here are 3 techniques to help you leverage the power of breathwork throughout your day:

1. The 4-7-8 Breathing Technique​
   ​This simple yet powerful technique can be done anywhere, anytime.
   —Inhale through your nose for 4 seconds.
   —Hold your breath for 7 seconds.
   —Exhale slowly through your mouth for 8 seconds.
   —Repeat this cycle 3-4 times to quickly calm your mind and reduce stress.
   ​
2. Box Breathing​
   ​Used by Navy SEALs, this technique enhances focus and performance under pressure.
   —Inhale through your nose for 4 seconds.
   —Holdfor 4 seconds.
   —Exhale through your mouth for 4 seconds.
   —Hold for 4 seconds.
   —Repeat this cycle 4-5 times to feel more centered and in control.
   ​
3. Diaphragmatic Breathing​
   ​Also known as belly breathing, this technique promotes deep relaxation.
   —Place one hand on your chest and the other on your abdomen.
   —Inhale deeply through your nose, allowing your abdomen to rise.
   —Exhale slowly through your mouth, feeling your abdomen fall.
   —Practice this for 5 minutes to reduce anxiety and improve mental clarity.

Here's a suggestion for how to incorporate breathwork into your schedule:

• Start Your Day Right with a 5-minute session to set a calm and focused tone for the day.
• Midday Reset your peace of mind during lunch breaks to recharge and refocus for the afternoon.
• Pre-Meeting Enhancement a few minutes before to dial up your decision-making abilities.
• Wind Down your day with a routine to release the day’s stress and promote restful sleep.

Breathwork is more than a stress management tool; it’s a pathway to clearer thinking and better decision-making.

By taking a few moments each day to focus on your breath, you can transform your approach to business challenges and lead with greater clarity and calm.

If you'd like to discover how breathwork can transform your business performance, download Leanne's The Business Leader’s Guide to Heart Resonance Breathing. It's a great tool to begin your journey to enhanced decision-making and a less stressed you.

Speaking of less stress, I'm heading on vacay starting tomorrow (woo-hoo), so you won't be hearing from me for a couple of weeks.

Consider this a reminder to plan some time off, too.

Until next time,

If you missed it, last week I dug into The Way the Cookies Crumble.

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