This is a very under-utilized tool in stress management and weight loss... Mindful breathing.

It's the one thing you can control at any given moment during the day.

Anxiety and depression are hard to control because they are chemical reactions in your brain and your body. 

Whether you're mad, happy, angry, sad, there's one thing you can control throughout the day or in any moment at any time, and that's your breathing.

With training and in other aspects of life, the more focus and effort you put into it, the greater your results. Mindful breathing before, during, and after your workouts will help you get the results your looking for from mindful breathing.

Stress management, lowered anxiety levels, less brain fog, increased fat loss from reducing fat preserving hormones.

You can immediately practice mindful breathing before training to help you prepare your mind and body for the task ahead.

HOW TO

We are aiming for an 8 second inhale and an 8 second exhale. Remember, always breathe in through the nose and out through the mouth.

Deep breathing down regulates the sympathetic nervous system and puts the parasympathetic in control. The sympathetic nervous system induces the infamous "fight or flight" response. When we are living in this part of our nervous system we also tend to feel hungry as our body prepares for the fight or flight. We want to tune that down as much as possible.

When activated, the parasympathetic system manages many aspects of healthy organ function. We can say this system enables the rest and relaxation response. It also helps to regulate hunger so activating the parasympathetic nervous system will help you sense when you are full and help control hunger.

This is also a great time to practice visualization. It can be for your upcoming workout or board meeting. Imagine the movements you will have to perform, what muscles you will need to activate, and how you will need to feel to complete those tasks.

Think about how difficult the training/event may become and HOW you will overcome it. 

Finally, visualize the end of your training/event and the satisfaction you will have knowing you made it to the end.

Take these moments to clear your head of any distractions or other responsibilities.

During your workout your meditative state is very important. Try to "stay in the moment", don't allow your mind to drift off to other subjects.

Take total control of your posture and your body position. Make sure your directing your energy straight into the barbell, ball, or whatever item you're moving. Pay attention to your breathing. Always breathe out while contracting your muscles.

After your workout is complete take the time to cool down and reflect on what you have accomplished. Finish with 5 - 10 deep breathes.