Section 1
Three Breathing Tools
Stress is one of the most common challenges adults face. Deadlines, responsibilities, and constant demands can leave us feeling tense, drained, and overwhelmed. The good news? One of the simplest and most effective tools for managing stress is always with us: our breath.
Participants will learn how to:
Slow down racing thoughts through deep belly breathing.
Recharge energy and clarity with rhythmic breathing.
Use short grounding breaths to stay calm during stressful moments.
By practicing these tools, adults can build resilience, improve health, and bring more balance into both their professional and personal lives.
Why Breathing Tools Matter
Direct effect on stress: Controlled breathing has been shown to lower cortisol (the body’s stress hormone) and calm the nervous system (Ma et al., 2017).
Improves focus & performance: Deep breathing helps adults in high-pressure jobs improve concentration, decision-making, and emotional balance (Jerath et al., 2015).
Supports physical health: Regular breathing exercises can reduce blood pressure, improve heart rate variability, and support overall cardiovascular health (Brown & Gerbarg, 2005).
Quick & practical: Unlike some stress-management strategies, breathing tools can be practiced anywhere — at a desk, in a meeting, or during a short break — making them easy to use in daily work life.