Leadership can feel like a whirlwind, with back-to-back meetings, constant decisions, and never-ending demands.
What if you could hit pause for just two minutes and reset your focus, energy, and presence?
This week, we’re sharing a simple, science-backed breath practice that helps you stay calm, clear, and focused, no matter what the day throws at you.
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RESONANT BREATHING
I recently learned about resonant breathing — slow, steady breathing that helps return balance to the nervous system.
In yogic traditions, this practice most closely aligns with Samavṛtti Pranayama:
Sama = equal
Vṛtti = movement or flow
The practice is exactly what the name suggests, smooth, easy, inhales and exhales.
The basic rhythm
While the formula might vary from teacher to teacher, the basic practice includes:
A 5 second inhale
A 5 second exhale
About 5–6 breaths per minute
Gentle, steady, and relaxed
Yogic texts didn’t measure breath in seconds, but modern research shows this rhythm creates a powerful regulatory effect in the body.
Why it works and what leaders notice
At this pace, something remarkable happens.
The vagus nerve is stimulated, telling your body it's safe to stand down from high alert.
Heart rate variability — a marker of resilience — improves.
The nervous system shifts toward parasympathetic regulation.
Things start to feel aligned.
In yogic language: When the breath steadies, the mind steadies.
In modern language: The nervous system downshifts out of threat mode.
Different words. Same wisdom.
Leaders who develop this capacity notice they're less reactive in tense moments.
Their thinking becomes clearer, their decision-making sharper.
They regulate their emotions more effectively and stay calm without losing focus or momentum — exactly what's needed in a role that calls for staying steady and responsive.
How this differs from other breathwork
Not all breathing practices are meant to calm.
Some pranayama practices are energizing or stimulating, like Kapalabhati or Bhastrika. **
Samavṛtti, or resonant breathing, is different.
It’s regulating rather than activating.
It’s meant to be grounding, not sedating.
It supports clarity, focus, and presence.
That’s what makes it especially effective for leaders.
Try this simple 2–5 minute practice
Sit or stand comfortably
Inhale through the nose for 5 seconds
Exhale through the nose for 5 seconds
Repeat for 2-5 minutes
No special posture.
No equipment.
No one even needs to know you’re doing it.
Why this matters for leadership
Leadership today places constant demands on attention, emotion, and decision-making.
Resonant breathing offers a fast, portable way to:
Respond instead of react
Recover between demands
Model calm and regulation for others
It’s not a performance. It’s a reset.
You can’t think your way into regulation.
But you can breathe your way there.
TIP OF THE WEEK
Micro-Movements for Leaders
Leadership is demanding.
Your brain and body need breaks to stay sharp, present, and resilient, and you don't need an hour at the gym to get them.
Enter micro-movements: short, intentional movements that reset your energy, calm your nervous system, and keep you engaged throughout the day.
Try this:
In your office: Stand tall, reach your arms overhead, and bend at the waist toward your toes (knees bent). Roll your shoulders forward and back. Bend side to side or twist gently.
Between meetings: Take a walk, do calf raises, or take the stairs instead of the elevator.
In a classroom: Join students for a quick stretch, a short jog around the gym, or an impromptu gallery walk to look at bulletin boards.
Outside: Swing, hop on the monkey bars, or take a brisk lap around the yard.
Make it fun: Playground equipment, yoga mats, resistance bands, and medicine balls turn movement into play at work. No special equipment required.
Why it works:
Even brief movement increases circulation, oxygenates the brain, and releases tension stored in muscles. It signals to your nervous system that it's safe to reset, reducing stress hormones and improving focus.
The message you're sending yourself:
"It's okay to move, rest, and reset."
"I'm engaged, alert, and present."
"Well-being matters at our school. Movement and self-care are not optional."
Try a couple micro-movements today.
Tiny movements. Big impact.
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