Rubina is a trauma-informed mindfulness educator, breathwork expert, and creative coach helping high-achieving professionals reset stress, unlock creativity, and align with their true energy. She is the founder of The Inner Design and an executive contributor to Brainz Magazine.
What if stress wasn’t an unstoppable force but something you could rewire? What if, instead of feeling overwhelmed by deadlines, high-stakes decisions, or creative pressure, you had a tool to help you remain clear-headed and resilient?
You don’t have to let stress dictate your day, drain your energy, or disrupt your focus. The truth is that your nervous system is wired for survival, but in today’s fast-paced world, it often overreacts to challenges that aren’t life-threatening. Breathwork gives you the power to shift from reactive to responsive, from anxious to calm, from drained to steady.
In this article, you will learn how breathwork works on a physiological level to regulate stress, a daily routine to align with your body's natural rhythms, and how to integrate these tools into your life for lasting emotional resilience.
Understanding the science: How breathwork rewires the nervous system
Stress activates our sympathetic nervous system, which is the classic "fight-or-flight" response. This system was essential for our ancestors, who relied on heightened alertness and quick reactions to survive life-threatening situations like predator attacks. When faced with danger, the brain’s amygdala sends an alarm, triggering a surge of cortisol and adrenaline to prepare the body to fight, flee, or freeze.
In today’s world, we rarely encounter life-or-death threats, but our nervous system hasn’t evolved to distinguish between a lion in the wild and a stressful email. The same flood of stress hormones is triggered by traffic jams, looming deadlines, or an overwhelming workload, sending our system into overdrive. Instead of brief, necessary bursts of cortisol, we experience prolonged exposure, which can push us outside our window of tolerance, the optimal zone where we can function and respond effectively. When we exceed this threshold, we either become hyper-aroused (anxious, reactive) or hypo-aroused (shut down, disconnected).
This is where breathwork becomes a game-changer. Unlike external stressors, which we can’t always control, our breath is something we can regulate. By engaging in conscious breathing techniques, we send direct signals to the brain, specifically the prefrontal cortex, to regain balance. Breathwork stimulates the vagus nerve, which runs from the brainstem down into the abdomen, playing a critical role in activating the parasympathetic nervous system, the "rest-and-digest" state.
This shift isn’t just psychological; it’s physiological. Studies from Stanford and Harvard show that controlled breathing not only lowers blood pressure and heart rate but also enhances cognitive function and emotional regulation. When we harness this power, we reclaim our ability to operate from a place of clarity rather than chronic stress.
My journey: From overwhelm to mastery
Years ago, I faced one of the most difficult periods of my life: single motherhood, financial instability, and the pressure of building a career in a highly competitive space. The weight of stress felt insurmountable, leaving me in a cycle of exhaustion. I tried meditation, exercise, and even therapy, but it was breathwork that gave me immediate, tangible relief.
One particular day stands out in my memory, one of those days where every small thing felt like an avalanche. My son had woken up late, and in the scramble to get him to school, I spilled coffee all over my work clothes. Already running behind, I barely had time to change before logging into an important virtual meeting, where I had to present to potential clients who could determine the trajectory of my business. Midway through the call, I heard a loud crash from the other room. My son had knocked over a glass, and frustration boiled over inside me. I felt the all-too-familiar signs of stress tightening my chest, my breath becoming shallow, my mind racing.
At that moment, instead of snapping or spiraling, I closed my eyes and took a slow, deep inhale through my nose, holding it for a few seconds before exhaling even longer through my mouth. I repeated the process of inhaling, holding, and exhaling until the tension in my body softened. I returned to the meeting with a steadier voice, more present, more in control. Later, as I cleaned up the broken glass with my son, I realized something profound: stress wasn’t the problem; my reaction to it was. Breathwork became my anchor in the chaos of daily life.
I started with a simple practice: slow, deep inhales through the nose, followed by even longer exhales through the mouth. Within minutes, my heart rate slowed, and the chaos in my mind settled. Over time, I explored deeper practices of coherence breathing, box breathing, and alternate nostril breathing, all of which became my lifeline in moments of high pressure.
Practical tools: A daily breathwork routine for resilience
For those navigating high-stakes environments, here is a structured breathwork routine tailored to align with natural cortisol fluctuations throughout the day:
Morning: Awakening with clarity
Upon waking, cortisol levels are naturally at their highest, preparing the body for the day ahead. The key here is to harness this energy without letting it turn into stress or anxiety.
Practice: Coherence Breathing (5-5 Method)
Inhale for five seconds, exhale for five seconds, for five minutes.
This balances the nervous system, creating a steady, calm energy to begin the day with focus.
Why? This technique gently regulates cortisol while maintaining alertness, ensuring you step into your morning with a clear mind.
Midday: Sustaining focus under pressure
As cortisol levels dip slightly but responsibilities build, it’s crucial to reset and prevent stress accumulation. This is especially useful before a high-stakes meeting, deadline, or
decision-making process.
Practice: Box Breathing (4-4-4-4)
Inhale for four seconds, hold for four, exhale for four, hold for four, repeating for three to five minutes.
Why? Used by Navy SEALs, this method enhances cognitive clarity, reduces reactivity, and promotes steadiness under pressure.
Afternoon: Managing the slump and resetting energy
As cortisol levels decline, energy can wane. Breathwork can serve as an instant recharge rather than relying on caffeine or sugar.
Practice: Physiological Sigh (Double Inhale, Long Exhale)
Take a sharp inhale through the nose, followed by a second, smaller inhale, and then a slow exhale through the mouth.
Repeat for one to two minutes.
Why? This technique is scientifically proven to reduce stress rapidly and restore energy in moments of fatigue or frustration.
Closing reflection: A lifelong practice
Breathwork has not only transformed my relationship with stress, but I have had the opportunity to share these teachings with hundreds of participants in breathwork workshops that I personally led over the past 5 years. It has given so many the ability to remain clear-headed in moments when they once felt powerless. If you’re looking for a practical, scientifically backed tool to navigate life’s pressures with greater ease, breathwork is a simple yet profound place to start.
I invite you to try this daily routine. Observe how your body and mind respond. The more you practice, the more natural it becomes. Over time, you’ll find that resilience isn’t just something you have; it’s something you cultivate, one breath at a time.
Read more from Rubina Chadha
Rubina Chadha, Mindfulness Creativity Leader & CEO of Inner Design
Rubina is a trauma-informed mindfulness educator, breathwork expert, and creative coach dedicated to helping high-achieving professionals reset stress and unlock their full creative potential. With a background in commercial & fine arts as well as education, she integrates mindfulness, breathwork, and energy alignment to inspire transformation. As the founder of The Inner Design, she offers courses and coaching to support personal and professional growth. Rubina is also an executive contributor to Brainz Magazine, sharing insights on mindfulness, creativity, and conscious leadership.
