Clear Your Mind: Breathwork to Reduce Stress, Improve Focus, and Strengthen Mental Resilience
Most professionals spend their days managing demands, decisions, and deadlines. But when was the last time you intentionally cleared your mental space?
In a recent episode of the Feel Great with Kait Podcast, I sat down with executive coach and Revelation Breathwork founder Jason Amoroso to explore the role of breathwork in strengthening your emotional hygiene. What we uncovered was a set of simple but powerful tools that can help you release stress, reset your nervous system, and return to your most focused and grounded self.
➝ What Is Emotional Hygiene and Why Does It Matter for High Performers?
Emotional hygiene refers to the daily practices that help regulate your mood, release tension, and process internal stress—just like brushing your teeth, but for your nervous system.
Jason shared that high performers often skip this step, showing up to meetings and deadlines mentally and emotionally cluttered. That clutter impacts how we lead, how we listen, and how we make decisions.
How does stress affect your focus and decision-making?
What habits can help calm your nervous system during a busy workday?
If you’ve ever snapped during a meeting or felt drained after a full calendar, emotional hygiene might be the missing link.
➝ Breathwork Techniques That Calm the Mind and Body Fast
One of the fastest ways to shift from stress to calm is through the breath. Jason explained that by intentionally altering your breathing pattern, you can switch your nervous system out of fight-or-flight mode and into a state of calm, presence, and clarity.
Try this simple exercise:
Box Breathing (4x4x4x4):
Inhale for 4 sec → Hold for 4 → Exhale for 4 → Hold for 4.
Repeat for 2 minutes to lower stress and sharpen your focus.
This method is used by Navy SEALs and executive teams alike for one simple reason—it works.
➝ How Regulating Your Nervous System Enhances Leadership Performance
Living in a constant state of urgency creates chronic stress, which leads to:
Poor sleep
Brain fog and distraction
Reactive leadership
Through consistent breathwork practice, professionals become more grounded, less reactive, and better equipped to lead under pressure.
Ask yourself: Am I operating from a place of reactivity or regulation?
➝ 5 Easy Breathwork Practices for Professionals With No Extra Time
You don’t need 60 minutes of meditation to make a difference. These tools take less than 2 minutes and can be inserted directly into your daily rhythm:
2-minute box breathing before your first call
3 deep breaths between meetings
Breathe and walk to reset between tasks
4-7-8 breathing before bed
Reflective breath check-in at lunch: “What’s one emotion I’m carrying right now?”
Use these as nervous system resets, especially when you’re feeling overwhelmed, distracted, or reactive.
➝ Check out Revelation Breathwork Classes
I first found Revelation Breathwork a few years ago and have gotten so much benefit out of attending classes - sometimes I cry or laugh, or sometimes it’s an hour of deep relaxation listening to music. Jason is so great at facilitating the classes and I am sure you get a lot from it.
If you’ve never tried it before, I highly recommend starting with their Free Breathwork for Beginners 3-Part Series or exploring their live and on-demand studio sessions.
👉 Try the free series and explore Revelation Breathwork Studio
→ Use code FEELGREAT to get your first month free.
📱 Follow Jason on Instagram: @revelationbreathwork
🎧 Listen to the full podcast episode with Jason here: Emotional Hygiene for Busy Professionals: Breathwork Tools to Reclaim Your Mental Edge
Remember: You’re only a few breaths away from feeling better.
Your thoughts and emotions are not who you are. Breathwork helps you separate from the storm and return to your grounded center.
When your nervous system is regulated, you become a more powerful leader, clearer thinker, and calmer presence for your team.
About Kaitlin
Kaitlin Borncamp is a CPA-turned-High-Achiever Health Coach, Wellness Speaker, and host of the Feel Great with Kait podcast. She specializes in helping high-achieving professionals improve their daily energy, stress resilience, and nutrition—without restrictive diets or perfectionism.
She’s helped 3,000+ leaders from Big 4 firms, law offices, and fast-paced consulting roles reclaim their focus, health, and confidence using her practical, science-backed frameworks.