Breathe It Out β The One-Minute Habit That Changes Everything
Nov 14, 2025
If you’ve ever realized halfway through the day that you haven’t really breathed yet… you’re not alone.
We hold our breath through difficult patient conversations, angry inbox messages, and every code of the week. It’s no wonder that most of us are walking around half-oxygenated and half-alive.
This week in the 10-Week Recharge Challenge, we’re focusing on something you’ve been doing your whole life — just not intentionally: breathing.
Why Breath Matters (and No, This Isn’t “Just Relax” Talk)
Deep, slow breathing isn’t about being zen. It’s about physiology.
When you breathe intentionally — in for five seconds, out for five seconds — you lower your heart rate, quiet your amygdala, and tell your brain: You’re safe. You can stand down.
This isn’t a mindfulness flex. It’s nervous system rehab.
Author James Nestor’s book Breath dives into how modern life has literally changed the shape of our faces — smaller airways, shallower breaths, more stress. We can’t fix the whole system today, but we can reclaim our next inhale.
How to Practice
You don’t need an app or a yoga mat. You just need a minute.
Try this:
- Breathe in through your nose for 5 seconds.
- Breathe out through your mouth for 5 seconds.
- Repeat 6 times. That’s it.
Do it before you walk into clinic, between patient rooms, or while your coffee brews.
If you’re feeling extra fancy, try box breathing (inhale 5, hold 5, exhale 5, hold 5).
The Bigger Picture
This isn’t just a stress trick — it’s a declaration of self-worth.
Every time you pause and breathe, you’re reminding your body: I matter too.
And the more you practice, the more your nervous system starts to believe it.
Join me for the rest of the challenge inside the 10-Week Recharge Challenge for Women Physicians — 10 weeks, 10 evidence-based habits to rebuild energy, resilience, and joy.
Or if you’re ready for deeper transformation, schedule a coaching discovery call. We’ll talk about what’s really keeping you stuck — and how to start breathing again, metaphorically and literally.
Your breath is portable. Free. Always available.
Let’s use it.
Hi There!
I'm Megan. I'm a Physician and a Life Coach and a Mom. I created this blog to help other Physicians and Physician-Moms learn more about why they feel exhausted, burned-out and overwhelmed, and how to start to make changes. I hope that you enjoy what you read, and that it helps you along your journey. And hey, if you want to talk about coaching with me, I'm here for that too! I offer a free 1:1 call to see if we are a good fit. Click the button below to register today.
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