Lesson 2, Topic 1
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Stress Buster & Breath Awareness

Tim March 22, 2021
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What you need to know to succeed with Nudge | Skills: Stress Management | Awareness

Inspired by: Harvard Medical School

Using the breath to manage stress is an ancient mental skills practiced in almost every culture in one shape or form. Using the breath as a point of focus is a powerful way to break the patterns of thinking that drive our stress.


  • Stress is normal & natural
  • Stress helps us focus & perform under pressure
  • High-stress however impacts our ability to perform
  • High-stress impacts our collaboration, communication, creative & critical thinking skills

Mental Skill

  • Use breath awareness to decrease the overall experience of stress
  • 1-3 mins practice daily


  • Breathe in through the nose for 4 counts
  • Breathe out through the mouth for 4 counts
  • Repeat 7 times
  • Focus on belly breathing

Why Practice

  • High-stress is counterproductive
  • The breath is a power tool for relieving stress in the moment
  • Stop wasting time & energy by pushing on through stress
  • Take a break & reset

Use when

  • You are feeling stressed or overwhelmed
  • You are about to do something that demands high performance e.g. meeting, feedback session, presentation, negotiation
  • Practice each day to proactively manage your stress

Will enable you to

  • Increase productivity
  • Decrease stress 
  • Increase decision-making efficacy

Key takeaways

  • Practice 1-3 mins per day to build the mental muscle
  • Practice before key performance moments
  • The goal is to not eliminate stress entirely but to move stress back into the Green Zone.

Who do you want to join?

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