How to Use Breathwork to Stay Calm Under Pressure
Nerves are normal. Tools like breathwork make sure they don’t run the show
The elevator doors slid shut.
In just a few minutes, I’d be live on Fox 5 News, sharing tips on clearing mental clutter for spring. My heart was racing. My breath grew shallow.
That voice we all know crept in: “You’re nervous. You’ll mess this up. Everyone’s watching.”
But here’s the difference: I’ve trained for moments like this.
I closed my eyes and turned to a tool I trust, the 4-7-8 breathing technique I share in my book Success Starts Within.
Inhale for 4. Hold for 7. Exhale for 8.
With each round, the noise inside me softened. My mind slowed down. My body followed.
The nerves didn’t disappear, but they no longer ran the show.
Why Breathwork Works
When we face stress, our nervous system goes into “fight or flight.” Your heart pounds, your breath shortens, and your mind races. The body interprets this as danger, even if the “threat” is simply giving a presentation or having a tough conversation.
Breathwork flips the switch. Techniques like 4-7-8 send a clear signal to the body: I am safe.
Long exhales activate your parasympathetic nervous system (your body’s natural calm state).
The breath hold stabilizes and resets your system.
The rhythm anchors your mind, keeping it from spiraling.
This is why just a few minutes of intentional breathing can transform how you show up in high stakes moments.
How to Practice 4-7-8 Breathing
Here’s a simple way to try it:
Close your eyes if you can.
Inhale quietly through your nose for a count of 4.
Hold your breath for 7.
Exhale audibly through your mouth for 8.
Repeat for 3 to 4 rounds.
You don’t need any equipment. You don’t need privacy. Just your breath.
Where This Comes in Handy
This isn’t just for live TV. Breathwork is a tool you can carry into nearly every corner of your life:
Right before walking into a presentation or job interview.
Sitting in your car before leading a big meeting.
On the elevator ride up to a client pitch.
During a tense conversation when emotions are high.
At home, when your mind is racing and you can’t wind down.
Almost instantly, your mind will slow, your body will steady, and your nerves will feel more manageable.
Final Thoughts
Stress isn’t the enemy. It’s energy. The key is learning to regulate it so it fuels you instead of hijacking you.
Whether you’re stepping on stage, hitting “join” on Zoom, or walking into a tough conversation, your breath is always with you. Use it.
Always have tools to regulate your stress so you can perform with peace and show up as your best self.’
Want to Go Deeper?
If you’re ready to pause, reflect, and start rewriting your definition of success on your own terms:
Download a free chapter of my book, Success Starts Within, and learn how to reclaim your energy and create success that actually feels good: Click here to download
P.S. Ready to explore how I can help your team reduce burnout? Click here to learn more
Chazz Scott | Resilience & Sustainable Performance Expert | Founder, Supra Mentem Consulting | Author of Success Starts Within
Creator of the Rise & Reclaim Blueprint™ – Helping professionals and teams break free from burnout, boost retention, and build success that actually feels good.
