We do it every day, all day long, without a second thought: breathe.
It’s automatic, it’s effortless, and it keeps us alive. But what if I told you that breathing—something so ordinary—can also be your secret weapon for reducing stress, unlocking your vocal power, and even influencing others’ emotional states?
Let’s break it down.
Your Body Knows How to Adapt
Your body doesn’t just breathe; it adapts how you breathe depending on the situation.
Here are a few examples you might not have noticed before:
-
During exercise, your breathing becomes quick and shallow, originating from your upper chest.
-
When calming down or "catching your breath," it naturally shifts lower, using more of your abdominal muscles.
-
When you’re sleeping, your breath settles deep into your lower abdomen, flowing slowly and effortlessly.
Pretty remarkable, right?
This is all thanks to the autonomic nervous system, which controls essential functions like breathing, blinking, and even your heartbeat. It’s designed to keep you running on autopilot, so you don’t have to consciously think about every breath you take. (🎶 Cue The Police song here.)
But here’s the cool part: while most autonomic functions are completely out of your hands, breathing is different. You can take it off autopilot whenever you choose.
The Power of Controlled Breathing
Unlike your liver or your heartbeat, you can control your breath.
-
You can hold it.
-
You can speed it up or slow it down.
-
You can direct where the air flows—high in your chest or low into your belly.
And because you can control your breath, you absolutely should—especially when the stakes are high.
Why? Because intentional breathing isn’t just about staying alive. It’s about thriving.
Three Reasons to Breathe Low, Not High
If you’re still breathing high into your chest when you’re stressed, you’re missing an opportunity to take control of your mind, body, and voice. Here’s why:
-
Lower breathing reduces stress and anxiety.
Breathing low into your abdomen activates your parasympathetic nervous system—your body’s natural “rest and digest” mode. This helps counteract stress and bring you back into balance.
-
It releases vocal tension and expands your range.
When your breathing is shallow and tight, your voice follows suit. Breathing deeply helps relax your vocal cords, giving you more access to your full spectrum of pitch, tone, and resonance.
-
It influences your audience’s nervous system.
Here’s a fun fact: emotions are contagious. When you breathe deeply and intentionally, you create a sense of calm—not just for yourself but also for the people around you. If you’re presenting to jurors, this can help them move out of their stress response and into a state where they can truly focus and learn.
How to Get Started
Harnessing the power of your breath doesn’t require hours of practice or fancy equipment. It starts with awareness.
-
Pause and notice. Where are you breathing right now? High in your chest? Low in your abdomen?
-
Shift it lower. Take a slow inhale through your nose, sending the breath deep into your belly. Let your abdominal muscles expand as you fill up.
-
Exhale fully. Release the air through your mouth, letting your belly fall naturally.
Practice this throughout your day—before a meeting, during a stressful moment, or even lying in bed before sleep. The more you do it, the more natural it becomes.
Take Back Control
Breathing may be automatic, but it’s also powerful. By taking control of your breath, you can:
-
Feel more grounded.
-
Speak with confidence.
-
Create a sense of calm for yourself and your audience.
So the next time you feel tension creeping in, remember: breathe low, not high.
Your body knows what to do—you just have to give it the chance.
