Change and uncertainty seem to be constant companions lately, don’t they? Whether it's navigating funding shifts, adapting to new policies, supporting staff, or supporting families and communities in crisis, leaders often carry the weight of both their own stress and that of their teams. In times like these, finding ways to stay grounded is essential—not just for your well-being, but for the people who rely on you. The good news is that one of the most accessible and effective tools for managing stress is already within you: your breath.
Why Somatic Breathing?
Somatic breathing is rooted in ancient traditions and has been incorporated into various practices, including yoga, meditation, and somatic therapy. Somatic breathing techniques help regulate the nervous system, shifting us out of our nervous system’s fight-or-flight mode and into a state of calm and clarity. When we’re under pressure, our breathing often becomes shallow and rapid, reinforcing feelings of anxiety. By intentionally engaging in deep, rhythmic breathing, we send signals to the brain that we are safe, allowing the body to relax and the mind to refocus, turning on our parasympathetic nervous system.
Most people don’t have hyper awareness with their bodies, and it’s not really surprisings since our brains were designed to work that way. Much of our basic activity is unconscious or automatic. Somatic breath work brings conscious awareness to aspects of the body, such as breath, that are typically regulated unconsciously. By tapping into the unconscious aspects of our nervous system, somatic practices open up avenues of exploration and healing regarding memories that often live underneath the level of consciousness.
I’ve led so many workshops and classes where participants aren’t even aware of how they are breathing. Many often find it difficult to breathe deeply for an extended period, simply because they aren’t used to it. In yoga, we teach students to follow the breath, moving all the way down into the diaphragm. This ensures that you are flooding your body with oxygen and taking advantage of the wonderful effects it has on the body and mind. I encourage you to take a moment and just pay attention to where your in-breath ends, and where the out-breath begins. For most, it is the chest, which is more of a shallow breath and not something that will calm your system down.
Principles of Somatic Breathwork:
Intentional Breathing: Paying conscious attention to each breath, noticing the sensations in the body and the rhythm of the breath.
Body Awareness: Exploring the physical sensations that arise as a result of breathing, such as tightness in the chest, tension in the shoulders, or tingling in the fingertips.
Emotional Release: Allowing emotions to surface and be processed through the breath.
Mind-Body Connection: Recognizing the interconnectedness of the body, mind, and emotions.
Benefits of Somatic Breathwork:
Stress Reduction:
Deepening the breath can calm the nervous system and reduce stress.
Improved Emotional Regulation:
By bringing awareness to emotions and allowing them to flow through the body, somatic breathwork can help individuals manage difficult emotions more effectively.
Enhanced Body Awareness:
Paying attention to the sensations in the body can improve overall body awareness and coordination.
Increased Relaxation
Somatic breathwork promotes deep relaxation, which can benefit physical and mental well-being.
Trauma Processing:
Some somatic breathwork techniques can assist in the processing and release of traumatic experiences.
Techniques to Try
You don’t need a meditation room or an hour of free time to benefit from somatic breathing. Here are a few simple techniques you can incorporate into your day—whether you’re in between visits, preparing for a difficult conversation, or trying to unwind after work.
Box Breathing (for Immediate Calm)
This technique, used by first responders and military personnel, is powerful for quickly calming the nervous system and regaining focus.
Inhale through your nose for four counts.
Hold the breath for four counts.
Exhale through your mouth for four counts.
Hold for four counts.
Repeat for a few rounds, feeling your body settle with each breath.
Physiological Sigh (for Releasing Tension)
This is a natural reflex we often do unconsciously, but when done intentionally, it can quickly relieve stress.
Take a deep inhale through the nose.
Before exhaling, take a second quick sip of air to fully expand the lungs.
Exhale slowly through the mouth.
Repeat two or three times, noticing the tension leaving your body.
4-7-8 Breathing (for Anxiety and Sleep)
This method helps slow down the heart rate and is especially useful during high-stress moments or before bed.
Inhale through your nose for four counts.
Hold for seven counts.
Exhale slowly through your mouth for eight counts.
Repeat for a few cycles, allowing your body to sink into relaxation.
Alternate Nostril Breathing:
Alternating breaths between the left and right nostrils.
Close your right nostril with your right thumb.
Inhale deeply through your left nostril.
Hold your breath for a few seconds.
Exhale through your left nostril.
Close your left nostril and inhale through your right nostril.
Repeat steps 4-5, alternating nostrils for several rounds
Diaphragmatic Breathing: Focusing on expanding and contracting the diaphragm with each breath. The diaphragm is located beneath the lungs and just above the belly. This is the major muscle of respiration.
Humming Bee Breath: Humming softly while breathing in and out.
Rib Cage Expansion: Consciously expanding the rib cage with each inhale.
As a leader, your energy sets the tone for your team. If you’re carrying stress and anxiety, it’s likely that others are feeling it too. By practicing somatic breathing, you not only support your own well-being but model a simple, effective tool for your staff as well. Consider:
Starting team meetings with a one-minute breath reset.
Encouraging staff to take short breathing breaks between visits.
Using a breathing exercise before responding to a challenging email or conversation.
Leadership requires resilience, and resilience starts with regulation. By tapping into the power of your breath, you can create more space for clarity, compassion, and calm—not just for yourself, but for those who depend on you.
So, the next time you feel the weight of everything pressing down, take a breath. And then another. You’ve got this.
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