The relationship between tension and breath
In stressful situations, your breathing changes automatically. It becomes faster, more irregular, and shifts higher into the chest. Usually without you noticing.
Breath and the nervous system are directly connected. A fast, high breath reinforces the stress response: your heart rate rises and your nervous system switches to fight-or-flight mode. Ready for action, not for deliberation.
At the same time, the prefrontal cortex retreats, the part of your brain used for weighing options and gaining perspective. Your attention narrows, you fall back on habits, and you see fewer options. There is less room for what others are saying, and your presence at the table diminishes.
Breathwork reverses that movement
A calm, slow breath demonstrably activates the calming part of your nervous system and lowers stress. Whoever controls their breath, controls their state. And gives their brain the space to decide clearly, with attention to what is happening in the boardroom.
Why Boardroom Breath
Office work is full of moments that bring tension: a presentation to the board of directors, a difficult negotiation, a conversation delivering bad news. In those moments, you want to master the situation and remain present, for yourself and for your team. That is why I developed a breath program specifically for executives, to master exactly those moments.
CLEAR MINDS DECIDE BETTER
Breathwork for leaders who carry the weight of decisions.
Send me a WhatsApp message for a booking or more info!
Sources
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Kreibig (2010) – Biological Psychology. Overview of 134 studies: heart rate and respiratory rate increase during anxiety and tension.
https://doi.org/10.1016/j.biopsycho.2010.03.010 -
Russo, Santarelli & O’Rourke (2017) – Breathe. Breathing and heart rate are directly linked, and slow breathing activates the calming nervous system.
https://doi.org/10.1183/20734735.009817 -
Arnsten (2009) – Nature Reviews Neuroscience. During acute stress, the prefrontal cortex, the deliberative brain, quickly functions worse and the reflexive brain takes over.
https://doi.org/10.1038/nrn2648 -
Shields, Sazma & Yonelinas (2016) – Neuroscience & Biobehavioral Reviews. Meta-analysis of 51 studies: acute stress impairs working memory and flexible thinking.
https://doi.org/10.1016/j.neubiorev.2016.06.038 -
Easterbrook (1959) – Psychological Review. The classic article demonstrating that tension narrows your attention.
https://doi.org/10.1037/h0047707 -
Schwabe & Wolf (2009) – Journal of Neuroscience. Experiment: after stress, people fall back on habitual behavior instead of considered choices.
https://doi.org/10.1523/JNEUROSCI.0979-09.2009 -
Starcke & Brand (2012) – Neuroscience & Biobehavioral Reviews. Overview: stress leads to less thoughtful decisions, especially regarding risk and uncertainty.
https://doi.org/10.1016/j.neubiorev.2012.02.003 -
Laborde et al. (2022) – Neuroscience & Biobehavioral Reviews. Meta-analysis of 223 studies: slow breathing demonstrably activates the calming nervous system.
https://doi.org/10.1016/j.neubiorev.2022.104711 -
Zaccaro et al. (2018) – Frontiers in Human Neuroscience. Systematic review: slow breathing provides more relaxed alertness and less anxiety and tension.
https://doi.org/10.3389/fnhum.2018.00353 -
Balban et al. (2023) – Cell Reports Medicine. Stanford study: 5 minutes of breathwork per day for 28 days improved mood more than mindfulness meditation.
https://doi.org/10.1016/j.xcrm.2022.100895 -
Fincham et al. (2023) – Scientific Reports. Meta-analysis of 12 randomized studies: breathwork reduces stress with a small to medium effect.
https://doi.org/10.1038/s41598-022-27247-y