When the Day Gets to You… Try This Simple Breathing Reset

Ever have one of those days?

You know the kind… where everything feels a little heavier, your mind won’t slow down, and your patience disappears before your second cup of coffee?

Yeah, that was me today.
I found myself stuck in a spiral of frustration and negative thoughts. I forgot to ground myself, forgot my tools—basically, I forgot me.

But then I remembered something I always share with clients:
You can reset your whole nervous system with your breath.

This simple yet powerful technique was developed by Dr. Andrew Weil, a pioneer in integrative medicine.
It’s known as a “natural tranquilizer for the nervous system”—and for good reason.

Here’s how it works:

That’s one round. Start with 4 rounds and increase with practice.

It may sound too simple to matter, but this kind of breathwork signals your parasympathetic nervous system (the calming one) to take over—slowing your heart rate, lowering cortisol, and calming racing thoughts. It’s like pressing the “reset” button.

Why It Works

Our brains are wired to scan for danger—thanks to a built-in negativity bias. This helped us survive in the past, but today it can make us feel overwhelmed, reactive, or anxious… especially on tough days.

The 4-7-8 method gives you a moment to pause and reclaim control.
You come back to the present.
You soften your nervous system.
You breathe through the stress instead of stuffing it down.

What I Noticed Today

And once I created that space, I was able to ask the most important question:
👉 “Is this thought even true?”

That one shift helped me move from reactivity to calm… from frustration to compassion. And just like that, I could show up differently for myself and the people around me.

Try It Next Time You Feel:

• Anxious or overwhelmed
• Reactive or triggered
• Wired but tired
• Unable to fall asleep
• Emotionally stuck or overstimulated

Your breath is free, always with you, and more powerful than you think.
The next time the day gets to you—pause, breathe, and begin again.

✨ Your peace is only a few breaths away.

A Simple Routine to Boost Energy, Immunity & Mental Clarity

Let me tell you about one of my absolute favorite ways to start the day—one that leaves me feeling energized, focused, and ready to take on whatever comes my way.

It’s simple, free, and doesn’t take long:
3–4 rounds of Wim Hof breathing, followed by a 2-minute cold shower (at the end of my regular warm shower). I know, I know… you might be thinking, “There’s no way I could ever do that. Cold showers? Brrrr!” But trust me—it’s a total game-changer.

Why I Started This Routine

Like many of you, I used to wake up feeling groggy. Even after a full night’s sleep, I still needed a couple cups of coffee just to feel alert. But once I added this breathing and cold exposure combo into my routine, everything changed. I felt clearer, calmer, more energized—and most importantly, more resilient both mentally and physically.

Now, on the days I skip it? I really feel the difference. I drag, I lose focus more easily, and I crave more caffeine and sugar to get through the day. It’s amazing how such a simple practice can have such a big impact.

---

What is Wim Hof Breathing?

Wim Hof breathing is a type of intentional breathwork that involves taking 30–40 deep breaths, then holding your breath after exhale for a set period of time. It’s repeated for 3–4 rounds.

This technique:

• Increases oxygen levels
• Stimulates the nervous system
• Can create a sense of euphoria and calm
• Helps train your body to handle stress more effectively

You can find guided sessions on YouTube or in the Wim Hof app—perfect if you’re new to breathwork.

---

Why Cold Showers?

Cold exposure is another powerful tool. That last 2-minute blast of cold water might feel intense at first, but over time, your body adjusts—and you’ll start to crave it.

Benefits include:

• Increased circulation
• Reduced inflammation
• Improved immune function
• Faster recovery post-workout
• Improved mood + alertness
• Better sleep and reduced stress

It also builds mental toughness. You start your day doing something hard—and that sets the tone for everything else.

---

How to Get Started

You don’t have to go all in on day one! Here’s how to ease in:

1. Start with the breathing. Do 1 round, then build to 3–4 rounds over time. Always sit or lie down while doing breathwork—never do it in water or while driving.

3. Stay consistent. Try it for a week and track how you feel. Most people notice a difference within a few days.

---

The Bottom Line

This powerful combination of breathwork and cold exposure helps you start your day on the offense—not defense. Instead of relying on caffeine or pushing through grogginess, you’re giving your body what it truly needs: oxygen, circulation, stress resilience, and a natural energy boost.

Your mornings can feel so much better—and so can the rest of your day.