When Your Executive Is Driving You Crazy, Just Breathe

Being an executive assistant can be a wild ride—exciting, fast-paced, and sometimes downright overwhelming. Juggling priorities, keeping things running smoothly, and managing a demanding executive can take a toll, especially when tensions run high. When stress starts creeping in, finding ways to stay calm and collected is key. One of the simplest yet most effective tools? Breathing techniques. 

As someone with a background in yoga, I’ve seen firsthand how breathwork can transform stress into steadiness. It’s not just for the mat—it’s a game-changer in the workplace too. Something as basic as breathing can help you reset, stay focused, and handle tough moments with more ease. In this article, I’ll dive into some easy breathing techniques that can help executive assistants keep their cool when their boss is testing their patience. 

Understanding Workplace Stress—Yoga Style 

Before we dive into breathing techniques, let’s talk about stress—because, let’s face it, being an executive assistant can feel like balancing in tree pose during a windstorm (spoiler alert: basically impossible). The job is all about juggling priorities, tight deadlines, and high expectations—all while keeping a calm and professional demeanor. But when things get intense (like when your executive suddenly needs everything ASAP), stress doesn’t just stay in your head—it shows up in your body, too. 

Ever notice these? 

• Tight shoulders, neck, and back? That’s tension creeping in. And it doesn’t stop there—stress can settle anywhere. For me, it loves to camp out in my lower back and hips. 

• Scattered thoughts and brain fog? Stress is definitely messing with your focus (and don’t even get me started on that COVID-style brain fog 🤯). 

• Irritability and frustration? When your patience wears thin. 

• Feeling drained? Like you just ran a marathon—except it was only Tuesday morning. 

Why Breathwork is a Game-Changer 

Breathing isn’t just something we have to do—it’s something we get to do, and when done intentionally, it’s like a reset button for the mind and body. In yoga, breath (or pranayama) is the bridge between chaos and calm. When stress kicks in and your nervous system goes into “fight-or-flight” mode, breathwork taps into the parasympathetic nervous system—the one responsible for relaxation and balance. 

What does that mean for you? 

• Less stress, more zen. Goodbye tension, hello calm. 

• Sharper focus. No more squirrel-brain distractions. 

• Better emotional control. Respond, don’t react. 

• Physical relaxation. Because nobody needs stress knots in their body. 

• More resilience. So you can handle workplace chaos like a yogi in warrior pose. 

Breathe Like a Yogi: Simple Techniques to Stay Zen at Work 

Alright, let’s get into it—practical breathing techniques that can help you stay grounded, focused, and unshakable—even when your inbox is exploding (which it’s probably doing right now as your read this article). Whether your executive is in full panic mode, deadlines are piling up, or you just need a quick reset, these simple breathwork practices bring instant relief. 

Diaphragmatic Breathing (a.k.a. Deep Belly Breathing) 

Think of this as the OG of breathwork—slow, deep breaths that engage your diaphragm and send a signal to your nervous system that you’ve got this. 

How to Do It: 

🪷 Sit or lie down somewhere comfy. 

🪷 Place one hand on your belly and the other on your chest. 

🪷 Inhale deeply through your nose, feeling your belly expand like a balloon (your chest should stay pretty still). 

🪷 Exhale slowly through your mouth, letting your belly fall. 

🪷 Repeat for a few breaths, and notice how your body starts to chill out. 

💡 When to use it: Perfect for those “I need to pull myself together” moments before a big meeting or after reading that email. 

4-7-8 Breathing (The Instant Chill Pill) 

This one’s a go-to for calming your nerves fast. It works by regulating your breath and slowing your heart rate. 

How to Do It: 

🌬 Inhale through your nose for 4 seconds. 

🌬 Hold your breath for 7 seconds. 

🌬 Exhale slowly through your mouth for 8 seconds (like you’re sighing out all the stress). 

🌬 Repeat 4 times, or until you feel like you won’t spontaneously combust. 

💡 When to use it: Great for when you’re about to lose your cool but need to play it professional. 

Box Breathing (The Focus Booster) 

Used by Navy SEALs and yogis alike, this technique helps bring your mind back to the present moment—think of it as a mental reset button. It’s one of my favorites because it’s simple, effective, and easy to remember. 

How to Do It: 

🔲 Inhale through your nose for 4 seconds. 

🔲 Hold your breath for 4 seconds. 

🔲 Exhale through your mouth for 4 seconds. 

🔲 Hold for 4 seconds, then start over. 

🔲 Repeat for a few rounds while imagining tracing the sides of a square with your breath. 

💡 When to use it: When your to-do list is spiraling out of control and you need to reclaim your focus. 

Alternate Nostril Breathing (Nadi Shodhana – The Brain Balancer) 

Straight out of the yogic playbook, this technique helps balance your energy, clear your mind, and bring a sense of calm. 

How to Do It: 

🌀 Sit comfortably and relax your shoulders. 

🌀 Place your left hand on your knee and use your right thumb to close off your right nostril. 

🌀 Inhale deeply through your left nostril. 

🌀 Close your left nostril with your ring finger, release your right nostril, and exhale through the right. 

🌀 Inhale through the right nostril, then switch sides and exhale through the left. 

🌀 Keep alternating for a few minutes, breathing slow and steady. 

💡 When to use it: When your brain is fried, and you need a quick reset before jumping into your next task. 

🤔 Bonus observation: Every time I do this, I’m reminded that one nostril is always way clearer than the other. Seriously, why does one side feel like a wind tunnel while the other is struggling for airflow? Nature is weird. 😆 

How to Make Breathwork a Daily Habit 

It’s easy to forget about breathing when you’re running on caffeine and deadlines, so here’s how to sneak it into your day: 

☀️ Morning: Start your day with deep belly breathing to set a calm tone (instead of diving straight into emails—trust me, I know it’s a tough habit to break!). 

💻 Midday Breaks: Try 4-7-8 or box breathing between meetings—it’s like a mental palate cleanser. 

🌙 Evening Wind-Down: End the day with alternate nostril breathing to shake off stress and get ready for solid sleep. 

Mastering your breath is like having a secret superpower—one that helps you stay cool under pressure, tackle challenges with clarity, and keep your sanity intact. So the next time work throws chaos your way, take a deep breath and remember: you’ve got this. 🚀