Your alarm rings – and before you've even properly opened your eyes, your mind is already three steps ahead. The to-do list, the meeting, that one message you still wanted to answer. You actually wanted to start the day calmly, maybe with a cup of tea or a few minutes on the yoga mat. Instead, you land directly in autopilot mode. Sound familiar?
Our everyday lives are fast-paced, loud, and often demanding. You carry responsibility, organize, and are constantly one step ahead – and in doing so, you notice how you're drifting away from yourself. You feel restless or tired inside, but switching off is difficult. And although you know how important breaks would be, they often feel like wasted time.
Chronic stress is not an abstract feeling – but a real condition in your body.
One that becomes draining over time. And that's precisely where your breath comes into play. Not as some esoteric gimmick, but as a very practical connection back to yourself. Because your breath is your most direct access to your nervous system. When you're under stress, your body automatically activates the so-called fight-or-flight mode. Your heart beats faster, your muscles tense up, your breathing becomes shallow. And this happens day after day. Here's what most people don't know:
Your breathing reacts to stress – but it also influences it.
It's directly connected to your autonomic nervous system. When you breathe more slowly, deeply, and consciously—especially with a prolonged exhalation—you send your body the signal: You are safe. You can calm down.
Back into the body – with every breath.
Conscious breathing brings you out of your head and back into your senses. Into your body. Into the present moment. You don't need fancy tools or retreats – just a few minutes and your breath. A few simple techniques can be enough to calm your nervous system and restore your inner balance.
Here are 3 breathing techniques that you can easily incorporate into your everyday life.
Breathe Low & Slow
Breathe calmly through your nose, deep into your abdomen. This calms your nervous system and is the healthiest form of breathing.
Prolonged exhalation
Inhale through the nose for 4 seconds, exhale for 6-8 seconds (through the nose or gently through the mouth). Ideal for falling asleep or after a stressful day.
Box Breathing
Inhale through the nose for 4 seconds – hold for 4 seconds – exhale through the nose for 4 seconds – hold for 4 seconds. Brings calm, focus, and balance.
Photo Sandra Marusic
Why this is also important for your skin
Stress affects your skin. A persistently high cortisol level disrupts the skin barrier, promotes inflammation, and dries out the skin. Using your breath to regulate your nervous system also helps your skin regain balance, and you'll often be rewarded with a calmer, clearer complexion.
What changes when you consciously breathe regularly?
Many of my clients say after a few weeks, "I feel like myself again." Because they think more clearly, go through their day much more consciously, sleep better, and notice more quickly when things are getting too much. Life feels lighter, more in flow.
You don't need a perfect routine.
Simply the decision to give yourself a few minutes of space. For you. For your breath. For a little more balance – every day. Breathe in. Breathe out.
Michèle Fabian
Coach for Well-being & Breathwork
Photo Sandra Marusic
Through my many years of experience as a passionate leader in the retail, fashion, and tech industries, I know exactly what it means when your day is packed, you lead large teams, are constantly on the go, work under tight deadlines, and change is your constant companion. I loved what I did—and yet, it was often too much. I longed for more ease, more flow, and a deeper connection to myself. And I asked myself: There has to be a way for me to make a difference—and still take good care of myself. So I set out on a quest. This journey has shown me two things very clearly: First, you can change more about your situation than you think. And second, the foundation for sustainable success in all areas of life is your inner balance. Today, as the founder of BeWell by Michèle, I combine my experiences from the business world with my expertise in holistic well-being, breathwork, and coaching.