Train Smarter, Not Just Harder: The Power of Breathwork for Stress Relief.

Veronica Aguera - VEROFIT
Jun 16
3 min read

*Your mindset is just as important as your macros and reps.*

Let’s be real, stress is something we all deal with. Whether it’s work, family, lack of sleep, or just everyday chaos, stress has a sneaky way of showing up... and yes, it can absolutely affect your training results.

As a personal trainer and athlete, I’ve seen firsthand how unmanaged stress can slow down progress, zap your motivation, and even mess with your body composition. The good news? One of the simplest tools to manage it is literally right under your nose—your breath.

Let me walk you through why stress matters in your fitness journey, and how you can use a few simple breathing techniques to take control of it.

Stop Letting Stress Sabotage Your Fitness Goals

You might think that training hard and eating clean is enough to get results, but your mental and emotional state matters just as much. When your body is under constant stress, it produces a hormone called cortisol. While cortisol has its role (like waking you up in the morning), too much of it (especially over time) can:

Make it harder to lose fat, especially around your waist.
Slow down muscle recovery, leaving you sore longer and more prone to injury.
Mess with your sleep, which we know is key for fat loss, energy, and muscle growth.
Lead to emotional eating or sugar cravings.

Even if you're doing all the "right" things, high stress can stall your results and leave you wondering why your hard work isn’t showing up the way it should.

Why Breathing Works (and How to Use It)

Now here’s the good part: you don’t need a fancy gadget or a wellness retreat to start managing stress. Deep, intentional breathing is a powerful tool that instantly helps your body shift from "fight or flight" mode into "rest and recover."

When done right, breathing can:

Lower your heart rate and blood pressure
Reduce muscle tension
Calm anxious thoughts
Help you feel more present and focused, whether you're training, working, or just trying to make it through a busy day

A Simple Breathing Technique to Regulate Stress

You can do this in the morning, after a workout, before bed or whenever you feel tension creeping in. Here’s how:

Find a quiet spot where you can sit comfortably. If possible, go for low light or even light a candle, anything that feels relaxing.
Sit cross-legged or in a chair, with your hands resting on your thighs. Imagine a string pulling the top of your head up toward the ceiling, this helps open your posture so you can breathe more deeply.
Close your eyes and bring your attention to your breath.
Inhale slowly through your nose for a count of 4 or 5.
Hold that breath for just a second.
Exhale gently through your mouth for a count of 6 or 7.

💡 Vero tip: The exhale should always be longer than the inhale when your goal is to relax. Want to energize yourself instead (like before a workout)? Flip it, inhale longer than you exhale.

Repeat this cycle for 2–5 minutes or more if you can. Even just a few rounds can make a huge difference.

You Don’t Need the “Perfect” Setting

Sure, it’s ideal to breathe deeply in a calm space, but life doesn’t always give us that. You can still use this technique anywhere: in the car before a meeting (or as me before every client), in the locker room after a tough workout, or even between sets at the gym. It may not be as deep, but it still helps.

Take This with You

Stress is part of life, but it doesn’t have to control your results. With just a few minutes of intentional breathing, you can bring your body back to balance, support your training goals, and protect your progress.