How is it possible that breathing can control our body?
In this article, I will teach you exactly that.
The anti-stress technique that is part of Hormone Yoga Therapy for Men by Dinah Rodrigues.
This same technique is used by Navy SEALs special forces units — so that soldiers can perform better even under enormous pressure. Because there is a huge difference between making a decision under stress and making a decision with a calm mind.
We all know that long-term stress is not good for our body or mind. Men who start with HYT often tell me the exact same thing — due to chronic stress they have high blood pressure, high blood sugar, they suffer from insomnia and complete exhaustion. And it is not a coincidence.
What Happens in Your Body When You Are Under Stress for More Than 15 Days
Breath is the only thing that connects your will to the autonomic nervous system. When you breathe fast and shallow, you activate the sympathetic nervous system — fight or flight. When you breathe slowly with a pause, you activate the parasympathetic nervous system through the vagus nerve and the body switches into rest and repair mode.
If a person is under heavy pressure for more than 15 days in a row, the body evaluates it as a threat and starts to conserve.
Testosterone, DHEA and growth hormone production drops. According to studies, chronic stress can reduce free testosterone levels by 10 to 30 percent within just a few weeks — because the body prioritises survival over reproduction.
At the same time, cortisol and adrenaline surge massively. Cortisol raises blood sugar levels to give the brain quick energy. When it stays elevated long-term, it leads to insulin resistance — which is why burnt-out men so often develop prediabetes and type 2 diabetes. That is exactly the high blood pressure, high blood sugar and exhaustion my clients talk about.
The difference between a decision made under stress and a decision made with a clear head is the difference between cortisol and testosterone in your blood.
There Are Two Types of Breathing Techniques
There are techniques that activate the body and mind — some men use them instead of coffee. One of them, as it happens, is part of Hormone Yoga Therapy.
And then there are calming techniques. I am about to teach you one of the most effective ones. In the military, it is called box breathing — 4-4-4-4.
A Simple Guide — 3 to 5 Minutes
It is simple.
Inhale through your nose and count to 4 in your head. Hold your breath and count to 4. Exhale through your nose or mouth to a count of 4. Hold after the exhale and count to 4. Then inhale again to 4.
Repeat this for 3 to 5 minutes.
One small tip I give everyone — find a pace where you are not breathless. The breath moves at a calm, steady tempo, without forcing. This should feel easy, not like a performance.
Position, When to Start, and How Often
Position? Ideally lying on your back in bed with your arms along your body. But you can also try it right now while sitting in a chair, on a train or a bus. Nobody can see how you are breathing.
When to start? If you feel you are going through a difficult period — stress at work or at home, trouble falling asleep, frequent low moods, burnout.
How often? For anti-stress techniques to work, you need to practise them every day. Otherwise they do not work as effectively as I describe above. This is extremely important. Consistency matters more than duration. Three minutes every day beats twenty minutes once a week.
Remember this technique and when things get really hard — think of me. Inhale 4, hold 4, exhale 4, hold 4.
Remember — in difficult moments, there is a big difference between making a decision under stress and making one with a calm head.
May this technique serve you well.
Petr
FAQ
How can breathing control our body?
Breath is the only thing that connects your will to the autonomic nervous system. When you breathe fast and shallow, you activate the sympathetic nervous system — fight or flight. When you breathe slowly with a pause, you activate the parasympathetic nervous system through the vagus nerve and the body switches into rest and repair mode.
What happens when you are under stress for more than 15 days?
If a person is under heavy pressure for more than 15 days, the body evaluates it as a threat and starts to conserve. Testosterone, DHEA and growth hormone production drops. Cortisol and adrenaline surge massively. Cortisol raises blood sugar levels and when it stays elevated long-term, it leads to insulin resistance.
What is box breathing and how do I practice it?
In the military, it is called box breathing — 4-4-4-4. Inhale through your nose and count to 4. Hold your breath and count to 4. Exhale to a count of 4. Hold after the exhale and count to 4. Repeat for 3 to 5 minutes. Consistency matters more than duration
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