The Calming Power of Three Deep Breaths

When was the last time you tossed aside your phone, closed your laptop, and just breathed? To be candid, breathing is something I’ve given little thought to for most of my life. It’s a natural, involuntary process, so how important can it be? That view has shifted over the last year.

I’ve long sought to master my emotions. Sometimes they get the best of me. There are times when I feel confident, intelligent, and at peace. I feel like I’m my best self. I feel like I can overcome whatever obstacles come my way. I call this expansion.

Other times I feel small. I feel anxious. I feel a lack of control. In these moments the obstacles in front of me look daunting. I’m overwhelmed. I call this contraction.

Physical exercise has been a powerful tool to help me move from contraction to expansion.  Intense bike rides, hard runs, and even long, slow walks have helped shift my energy. But I don’t always have 30-60 minutes to spare. I needed something faster. 

When I got serious about coaching, I hired my own coach. He introduced a simple exercise of taking three deep, intentional breaths. I start by sitting in silence with my eyes closed, then breathe in for five seconds, hold, then breathe out for five seconds. 

Deep breathing has a calming effect. It helps us relax our fight or flight response. Not surprisingly, it can slow the heartbeat and lower or stabilize blood pressure. And it’s an exercise that can take as little as 60 seconds. 

Shortly after learning the power of breathing, I introduced the exercise in my coaching practice. Every session now begins with three deep breaths, a practice my clients and I do together. We’re typically coming from other meetings and have a million things on our minds. Pausing for three deep breaths helps us get centered and present. On several occasions, I’ve been given feedback that the deep breathing exercise was the most impactful part of a coaching session.

Mastering our emotions and staying calm amidst the chaos can be the difference between success and failure. Spending more time in expansion helps us see new possibilities. It gives us the energy to sustain strong performance. There are many approaches that can shift us to a state of expansion. Taking three deep breaths is my new favorite and gives me the best bang for my buck. 

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