Why overachievers struggle to rest - and what breath has to do with it
Many high performers live in a chronic state of go.
While this drive can fuel achievement, it also pushes your nervous system into a near-constant sympathetic state, also known as “fight or flight.”
This stress state is often reinforced by dysfunctional breathing habits like:
Holding your breath when focusing
Shallow chest breathing
Rapid mouth breathing
Sighing, yawning, or gulping air throughout the day
These unconscious patterns send a signal to your brain that something’s wrong, keeping your body alert and on edge, even when you’re trying to relax.
Over time, your system forgets how to downshift.
Breathwork helps retrain your nervous system to enter parasympathetic mode, a state of deep rest and regeneration, by working directly with your breath to slow down your heart rate, lower stress hormones, and ease muscle tension.
The science behind restorative breathing
Every breath you take sends a message to your brain: “We’re safe,” or “We’re under threat.”
Breathwork flips the switch by:
Reducing cortisol levels and calming the stress response
Activating the vagus nerve, your body’s relaxation superhighway
Improving oxygen efficiency, supporting clearer thinking and better energy
Regulating your heart rate, syncing breath and nervous system responses
By using intentional breathing techniques, you can train your body to recover faster, focus better, and truly rest, without guilt.
Breathwork techniques to release guilt and recharge
These five powerful breathing techniques are designed to help you interrupt stress patterns and return to a calm, centered state.
1. Coherent breathing
Best for: shifting into a balanced, restful state anytime.
How to do it:
Inhale through your nose for 5 seconds
Exhale through your nose for 5 seconds
Continue for 5 - 10 minutes, breathing at a pace of 6 breaths per minute
Why it works:
This steady rhythm promotes heart rate variability (HRV), a key marker of nervous system health. Coherent breathing synchronizes your breath with your heartbeat, encouraging a deeply relaxed, balanced internal state.
Perfect for post-meeting resets or winding down after work.
Coherent breathing helps you move into a restful state.
2. Slow nasal breathing
Best for: calming the mind and switching off overthinking.
How to do it:
Inhale slowly through your nose for 4 - 5 seconds
Exhale even more slowly through your nose for 6 - 7 seconds
Focus on breathing into your lower belly
Practice for 5 - 10 minutes
Why it works:
Nasal breathing increases nitric oxide production, improving oxygen delivery and calming brain activity. Slowing the breath lengthens your exhale, which naturally activates the parasympathetic nervous system and signals “it’s safe to rest.”
Use when your mind won’t stop racing, or before bed.
Slow nasal breathing helps clam the mind.
3. Tortoise breath
Best for: deep physical and emotional recovery.
How to do it:
Inhale through the nose for 4 seconds (or up to 6, 7 seconds if comfortable)
Hold the breath gently for 2 - 3 seconds
Exhale softly and slowly through pursed lips for 8 - 10 seconds
Rest for a few moments before the next breath
Repeat for 5 rounds
Why it works:
Inspired by the slow and steady pace of a tortoise, this breath creates spaciousness in both body and mind. The long, luxurious exhale resets the vagus nerve, helping your body melt into a restorative state.
Ideal after intense focus, emotional overwhelm, or at the end of the day.
The tortoise breath helps the body relax after an emotional experience.
4. Anchor breath
Best for: grounding in the present and easing anxious energy.
How to do it:
Sit or lie down comfortably
Place your hands on your belly or heart
Inhale through the nose for 4 counts
Exhale slowly through the nose for 6 - 8 counts
Visualize the breath as a weight pulling you gently downward
Practice for 1 - 2 minutes
Why it works:
This technique builds somatic awareness, helping you reconnect with your body and the present moment. By anchoring your focus to the breath, you shift attention away from racing thoughts and into grounded presence.
Use during transitions, overwhelm, or when you feel scattered.
The anchor breath draws your focus back to yourself during stressful times.
5. Wave breathing
Best for: restoring rhythm and flow to your nervous system.
How to do it:
Visualize your breath moving in and out like an ocean wave
Inhale through the nose for 4 - 5 seconds (wave rising)
Exhale gently for 6 - 7 seconds (wave receding)
Imagine the breath washing tension out of the body
Repeat for 5 - 10 minutes
Why it works:
Visualization enhances the calming effect of breathwork, while the rhythmic nature of this pattern helps re-establish natural cycles of rest and flow. It’s soothing for the mind and deeply relaxing for the body.
Try this as a morning meditation or a midday nervous system reset.
The wave breath restores peace to your nervous system.
Integrating restful breathing into your routine
Breathwork is most effective when it becomes a habit. Here’s how to make this flow part of your everyday life or when you need to take a step back and relax:
Morning check-In: start your day with coherent breathing to set the tone.
Midday grounding: use anchor breath before big meetings or decision-making.
Evening unwind: wind down with tortoise or wave breathing to release the day.
Burnout prevention: set a 3-minute reminder each afternoon for slow nasal breathing.
Remember: you don’t need 90 minutes of yoga or a weekend away to reset. Just a few mindful breaths, taken consistently, can change everything.
Final thoughts: you deserve to rest
Rest is not something you earn. It’s something you’re wired to need.
And the breath is the bridge that takes you there.
If you’re ready to reclaim your calm, reset your nervous system, and breathe like you deserve the peace you crave, breathwork is your gateway.
If you found this helpful, you might also like to check out:
From overwhelm to calm: how to use breathwork to regulate your nervous system
How to use breathwork when a deadline is breathing down your neck
Ready to experience the power of breathwork in action?
Click here to download Master Your Breath, Own The Moment, your free step-by-step guide to reducing anxiety and increasing confidence in just five breaths.
