How are you managing everyday anxiety?

As a coach I realize anxiety is one of the most common emotions we experience. After all we’re the descendants of anxious people, according to neuroscientists. Unlike the tribes who spent too much time in rest in digest mode, we used our fight, flight, freeze response to stay safe. 

Of course today is a whole different story.  The threats our well-trained survival system detects are less likely to be from physical harm. Instead our triggers come from negatives associations with people, places or things.  The tricky part is, this usually happens without our conscious awareness.  And as the day progresses, you might find yourself more stressed, more worried, more anxious as your brain stays amped up and on high alert. 

The good news is, there’s a simple intervention right at your fingertips.
Studies show that people who adopt breath-centered therapies reduce their perceived anxiety levels and recovery time, resulting in decreased levels of anxiety in the short and longterm.  This is the first step in developing the emotional self awareness that leads to personal growth. 

Change creates anxiety, anxiety can either shut you down or you can redirect it into personal growth.  Daily breath-based stress reduction practices let people choose the later. 

While I always recommend adding a deep breathing practice to your morning routine, you’ll keep your commitment to calm by scheduling several 3-Step Pop Up Stress Checks into your day.

Add 2-4 times to to calendar, or cue yourself with a written reminder for best results!

The 3-Step Pop Up Stress Check

Just by slowing your breathing and shifting to nasal breathing you’re naturally engaging the parasympathetic nervous system, bringing the mind and body into a more relaxed state. From this state we’re better able to make more adaptive decisions.

To begin reducing your anxiety levels, both overall and in the moment, start with a daily breath check. Make it a point to check in with your breath by noticing how you’re breathing at various times during the day.

To put this practice into action, plan ahead to check in with your breath at least twice a day. Decide on a time or link it to an event, maybe after a conversation, when you’re working on something, when you’re driving.

1. Are you breathing through your mouth or nose?

2. Are you breathing rapidly or calmly?

3. Now take a moment to slow down and begin deepening your breath by taking a few 2-part (diaphragmatic) breaths.

Noticing is the first step to managing your overall anxiety level, and that’s not all. By understanding the relationship between the breath in the body you can use these check in times to reduce your anxiety, increase your energy and even tone your muscles and improve your posture.

Your breath is the entry way to changing your brain!

Sign up now for the next Breathe Into Breakthrough Free 10-day workshop beginning 6/1!  There will be more options for participating in the challenge using the 3-Step Pop Up Stress Check, plus added opportunities for learning simple movement-based techniques.

With gratitude and good wishes,


  • Elizabeth Borelli, PCC

    Breathe into Breakthrough, FREE 10-day mini-workshop! Visit to learn more

    Thrive Global,

    Elizabeth Borelli, PCC combines a BA in psychology, multiple certifications in ICF-accredited life coaching, eCornell plant based nutrition certification and YTT yoga teacher training into a unique mind-body approach to health and wellness. Her popular Breathe Into Breakthrough free workshops are a great way to learn breath-based stress reduction practices in just 10 days, 10 minutes a day, no yoga pants required!  Visit to learn more Elizabeth is a frequent podcast guest and Thrive Global blogger. Her work has been featured in KTUV Wellness Weds. and MindBodyGreen.  She is the author of Happy Planet Diet – Plant-based Guidelines and Recipes for Healthy Eating on a Budget and founder of Tonic & Bloom, a line of hand-blended, plant-based teas.