Why Your Breathwork Isn’t Easing Stress – And How To Fix It

There are two good reasons why taking deep breaths when you’re really stressed or angry might not be working for you. 

I’m Sandy Woznicki stress and anxiety coach for conscious parents who want to break their own patterns of stress and reactivity. 

The first reason why taking deep breaths when you’re getting stressed or triggered might not be working for you is that you’re either consciously or subconsciously thinking, “This isn’t working”, “This isn’t working fast enough”, “This isn’t doing enough”, which is really counterintuitive to the breath work. 

Breathwork is work in the body, trying to calm and ground the body so that then we calm the mind. If the mind is still getting super involved in this calming process, then it’s going to work counterintuitive to the body’s calming and grounding. 

So really think of this breathwork as I will do all of the thinking and the problem solving as step two. 

Step one, I just want to bring my blood pressure down, I want to get my body back down into a calm space and then I will have the mental capacity to do all of the thinking work later. 

And number two, when you get triggered, you might have a whole bunch of cortisol and adrenaline running through your body. 

So maybe what you need to do first is burn that off, go for a walk, go for a run, lift some weights, dance around, burn that off, and then do the breathwork to calm and ground.

For more insights on stress management and effective techniques, check out this research-backed source on Why Breathing Is So Effective at Reducing Stress.

Keep reading or watch this Reel to know why your breathwork isn’t easing stress and how to fix it.

The Paradox of Breathwork: Why It Might Be Falling Short

You’ve heard it a million times – “Take a deep breath and relax.” But what if I told you that the effectiveness of this advice isn’t solely about inhaling and exhaling? Here’s the kicker: your mind’s attitude towards the process can make all the difference.

Reason 1: Overthinking the Calm

Ever found yourself thinking, “Is this even working? It’s not happening fast enough.” Well, you’re not alone. Often, the very act of analyzing the effectiveness of your breathwork can hinder the calming process. Think of it as a paradox – the more you think about it, the less effective it becomes.

When you engage in breathwork, you’re essentially nudging your body into a calm and grounded state. But if your mind is hyper-focused on evaluating its success, it creates a counterproductive loop. Imagine step one as the body’s tranquilizer, preparing the mind for step two, which is where the real cognitive magic happens.

Reason 2: Burn Off Before You Breathe In

Picture this: you’re blazing with anger or stress, and cortisol and adrenaline are partying in your system. Taking deep breaths in this state might be like trying to douse a fire with a water gun. Sometimes, what your body truly needs is to expend that excess energy first.

Before you dive into the soothing waves of breathwork, consider venturing outdoors for a brisk walk, cranking up the music for a spontaneous dance party, or hitting the gym to lift away the tension. By letting your body burn off the initial surge of stress hormones, you’re priming yourself for more receptive and effective breathwork.

The bottom line:

There you have it – the untold reasons why conventional breathwork might not always be the instant stress reliever we hope for. It’s not about overthinking the process; it’s about gently guiding your body back to calmness. And sometimes, before you can inhale peace, you need to exhale the pent-up energy.

So, next time you feel stress knocking at your door, embrace a two-step approach: expend the initial energy through physical activity, then let the breathwork weave its magic. Your body and mind will thank you for this dynamic duo.

Where to go from here:

1. Free Inner Voice Makeover workbook: Transform harsh self-talk into self-compassion with these 5 powerful steps to speak to yourself like someone you love. Discover the values hidden beneath your inner critic.
   
   
2. 21 Day Meditation-in-Action: Retrain your brain in just 4 minutes daily. Create the mental space needed to connect with your authentic self and make values-aligned decisions.
   
   
3. 1:1 Discovery Session: End the cycle of reactivity that leaves you feeling guilty, drained, and disconnected from your authentic self. In this focused 30-minute free consultation, we’ll identify your unique stress triggers and create a clear path to the calm response patterns you’ve been searching for. Transform stress into strength—starting now!