Find Calm in the Holiday Rush:

Two Simple Breathing Techniques to Reset Your Mind & Body

The holiday season brings joy, but it also brings full calendars, end-of-year deadlines, financial tasks, social commitments, and the pressure to “do it all.” It’s no surprise many of us feel overwhelmed this time of year.

One of the most powerful tools I use personally—and teach to my coaching clients—is intentional breathing. Just a few minutes a day can recenter your mind, calm your nervous system, and boost mental clarity.

Below are two simple, science-based breathing methods you can use anytime you need to reset.

1. Box Breathing (Used by Navy SEALs)

Box breathing is a steady, four-part breath that helps the body recover from stress and improves focus. It’s widely used in high-stress environments because it activates the parasympathetic nervous system…the body’s natural calming response.

Benefits of Box Breathing

  • Improves mental well-being
    Slow, mindful breathing reduces stress, anxiety, and symptoms of overwhelm.

  • Sharpens cognitive performance
    Helps clear mental clutter and improves focus, attention, and decision-making.

  • Builds long-term stress resilience
    Deep breathing activates genes linked to healthy energy and stress regulation.

  • Quiets the fight-or-flight response
    Helps shift your body out of panic mode and into a calm, grounded state.

How to Practice Box Breathing

  1. Sit comfortably with a straight spine.

  2. Inhale for 4 seconds.

  3. Hold for 4 seconds.

  4. Exhale for 4 seconds.

  5. Hold for 4 seconds.

  6. Repeat for 5 minutes or until you feel centered.

2. The 4-7-8 Method (Created by Dr. Andrew Weil)

I often recommend this technique to clients who struggle with sleep, anxiety, or racing thoughts. It’s incredibly effective for deep relaxation.

Benefits of 4-7-8 Breathing

  • Reduces stress and anxiety

  • Improves sleep quality

  • Lowers heart rate and blood pressure

  • Increases mental clarity and focus

  • Helps you feel grounded and calm

  • Can be used anytime—before bed, before a presentation, or during stressful moments

How to Practice

  1. Sit or lie comfortably.

  2. Exhale fully through your mouth with a gentle “whoosh.”

  3. Inhale through your nose for 4 seconds.

  4. Hold for 7 seconds.

  5. Exhale through your mouth for 8 seconds.

  6. Repeat the cycle 4 times.

Start slowly, just a few cycles at a time, and expand your practice as it becomes more comfortable.

A Small Habit That Creates Big Change

These intentional breathing practices take less than five minutes, yet they can transform how you move through the holidays, and your everyday life. When stress rises, your breath is always available to support you.

If you’d like more wellness tools, resources, or personalized coaching, visit:

https://www.valenteadvisoryservices.com

Stay grounded, breathe deeply, and take care of yourself this season!

Connie Valente, RDH, CLC, CHC

*A great episode from the Huberman Lab podcast explores just how essential our breathing habits are for both mental and physical well-being:

https://podcasts.apple.com/us/podcast/essentials-breathing-for-mental-physical-health-performance/id1545953110?i=1000736564663