Change Your Breath, Change Your Life | Habit #7: Intentional Breathing

If you’re feeling stressed, overwhelmed, wired, or just “off,” this episode will show you one of the simplest tools to reset your mind and body — your breath.

In this final episode of our 7 Simple & Easy Habits series, Dr. Becky and Sara break down how intentional breathing can calm your nervous system, reduce anxiety, improve sleep, quiet inflammation, and help your body shift out of survival mode… all in just a few minutes a day.

No supplements. No equipment. No complicated routine.
Just you + your breath.

In This Episode You’ll Learn:
• How shallow vs. deep breathing changes your stress response
• Why breathwork directly affects brain fog, digestion, and mood
• What the vagus nerve is (and how breathing activates it)
• Three simple breathing techniques you can use anytime
• How to incorporate intentional breathing into your morning, workday, and bedtime routine
• Why this was the habit Sara resisted the most — and now swears by

Whether you’re new to breathwork or you’ve tried it before, this episode will help you understand why it actually works and how to use it in real life for more energy, ease, and emotional stability.

➜ Download the FREE 7 Simple & Easy Habits Guide
https://www.drbeckyonline.com/easyhabits

➜ Listen to the full 7-habit series on the Say Yes! to Chocolate Podcast https://www.drbeckyonline.com/podcast

Wellness doesn’t have to be complicated — we keep it simple, sustainable, and joy-filled.

Chapters:
00:00 Intro
00:35 Why breathing is your simplest wellness tool
02:00 Stress, nervous system overload & modern life
04:30 How intentional breathing supports your vagus nerve
06:00 4-7-8 Breath demonstration
07:30 Box breathing
09:00 Humming for vagal tone
10:30 When to use breathwork during your day
12:20 KISS Action Step
14:20 Where to get the full 7 Habits Guide

If you enjoyed this episode, don’t forget to:
👍 Like
💬 Comment
🔔 Subscribe
…so you never miss a simple, actionable wellness tip.