8: Your Breath Can Change Your Life with Beatriz Boas
Unlock the Power of Your Breath: How Simple Techniques Can Transform Your Life
How often do you think about your breath? Probably not much—until you’re out of breath after a tough workout or struggling through a stressful moment. But what if I told you that your breath is the key to unlocking more energy, reducing stress, and transforming the way you move through life?
In my latest podcast episode, I sat down with Beatriz Boas, a breathwork coach and expert in holistic wellness, to explore the incredible power of breath. We broke down how simple yet intentional breathing techniques can regulate your nervous system, improve performance, and even help you tap into a deeper sense of well-being.
Why Breathwork Matters
Breathing is something we do every moment of our lives, yet most of us don’t do it optimally. Stress, poor posture, and modern lifestyles often lead us to take shallow, rapid breaths that keep us in a constant state of low-level anxiety. Breathwork, on the other hand, is a way to consciously harness the power of the breath to create physical, mental, and emotional shifts.
Science backs this up. Research shows that breathwork can:
✔ Reduce stress and anxiety by activating the parasympathetic nervous system
✔ Improve focus and mental clarity
✔ Enhance physical endurance and recovery
✔ Lower blood pressure and support heart health
✔ Help process and release stored emotions
So, how do we start breathing with intention? Let’s dive in.
Breathwork Techniques You Can Try Today
Beatriz shared some simple yet effective breathwork techniques that can be easily incorporated into daily life. Whether you’re dealing with stress, looking to improve athletic performance, or just want to feel more grounded, these techniques can help:
1. Box Breathing (for stress relief)
This technique is a favorite among athletes and high performers for a reason—it instantly calms the nervous system and improves focus. Here’s how to do it:
Inhale through your nose for a count of 4
Hold your breath for a count of 4
Exhale slowly for a count of 4
Hold your breath out for a count of 4
Repeat this cycle for a few minutes, and you’ll feel more relaxed almost instantly.
2. The 4-7-8 Breath (for better sleep)
If you struggle with winding down at night, this technique is a game-changer:
Inhale deeply through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale slowly through your mouth for 8 seconds
This breathwork exercise helps lower cortisol (your stress hormone) and signals to your body that it’s time to rest.
3. Nasal Breathing (for better athletic performance)
Many people are chronic mouth breathers, which can actually lead to less oxygen efficiency. Instead, try nasal breathing during workouts. Breathing through your nose filters and humidifies the air, allowing for better oxygen uptake and endurance.
How Breathwork Supports Movement and Fitness
As a fitness coach, I’m always looking for ways to help people move better and feel stronger. Breathwork isn’t just about relaxation—it directly impacts your workouts and recovery.
Core Stability: Proper breathing engages your diaphragm, which supports core strength and posture.
Endurance: Nasal breathing can improve oxygen efficiency, allowing you to push through tough workouts with less fatigue.
Recovery: Deep breathing helps activate the parasympathetic nervous system (your “rest and digest” state), reducing muscle tension and speeding up recovery post-workout.
If you’re someone who holds their breath during workouts (yep, a lot of us do it without realizing it), focusing on intentional breathing can completely change how you train.
Making Breathwork Part of Your Daily Routine
You don’t have to spend hours meditating to benefit from breathwork. Here are some simple ways to integrate it into your day:
Morning reset: Start the day with 5 minutes of deep breathing to set a calm tone.
Pre-workout: Practice nasal breathing before a workout to improve endurance.
Stress moments: Use box breathing before a big meeting or when feeling overwhelmed.
Bedtime wind-down: Try the 4-7-8 breath before sleep for deeper relaxation.
Let’s Breathe Together
Your breath is one of the most powerful tools you have—it’s free, always available, and capable of transforming your energy, focus, and overall well-being. Whether you’re looking to manage stress, improve your workouts, or just feel more in tune with your body, breathwork is a simple yet powerful practice to explore.
Have you ever tried breathwork? What’s been your experience? Drop a comment and let’s talk about it!
Find more from Tara:
Website: https://www.taralaferrara.com/
Instagram: @taralaferrara @broads.podcast @broads.app
Youtube: Tara LaFerrara
Thank you to our sponsors:
Broads: Visit Broads.app and enter code PODCAST for 20% off your first month.
Cronometer: Visit cronometer.com for 15% off the Premium subscription.
