How Breathwork Helps Me Stay Calm Under Pressure (And How It Can Help You Too)

Ling Shi
Oct 6
3 min read

Imagine sitting on a boat, the sun glinting off the water, my target 50 meters down below. My goal: descend in one breath, grab the tag from the bottom plate, follow every protocol perfectly, and resurface safely. For many, this would be nerve-wracking, but for me, this is where calm focus makes all the difference.

Before every competition dive, I don’t check my phone or try to psych myself up. I sit down, close my eyes, and practice Nadi Shodhana, also known as alternate nostril breathing.

This isn’t just a pre-dive ritual, it’s a science-backed breathwork technique that helps me stay grounded, focused, and perform at my best. And in my latest competition, it helped me successfully complete my 50-meter dive and earn a white card, showing that calm focus and preparation truly impact performance.

Why Breathwork Matters

I know firsthand how stress and exhaustion feel, as I’ve experienced burnout twice in my career. I know how overwhelming it can be when work and life demand more than you have to give. That’s why I practice tools like Nadi Shodhana: it’s a simple, practical method to reduce stress, ease anxiety, and regain clarity, whether you’re preparing for a dive or a high-stakes moment at work.

Research shows alternate nostril breathing can:

Activate the parasympathetic nervous system (your “rest and digest” mode)
Reduce heart rate and blood pressure
Improve emotional regulation and cognitive focus

In short, breathwork is a natural tool for stress relief, anxiety relief, and better performance.

I look like I’m casting a spell for my underwater performance, deep in concentration, hands on my forehead. But no witchcraft was involved, just practicing my favourite Nadi Shodhana 😆

How I Practice Nadi Shodhana

You can try it anywhere—takes just 2–3 minutes:

Sit comfortably with your spine straight.
Bring your right hand in front of your face.
Close your right nostril with your thumb. Inhale slowly through the left nostril.
Close the left nostril with your ring finger, and exhale through the right.
Inhale through the right nostril.
Close the right nostril and exhale through the left.

That’s one round. Repeat 5–10 rounds with slow, steady breaths.

When to Use Breathwork

I use it before:

High-pressure presentations or meetings
Difficult conversations
Moments of overwhelm or anxiety
Any situation where calm focus and performance matter

You don’t need to fight stress, you can breathe through it, reset your nervous system, and perform at your best.

Breathwork as a Tool for Burnout Prevention and Recovery

Just like preparing for a high-stakes dive, managing stress in daily life requires tools, practice, and awareness. Breathwork is one of the most accessible ways to reduce stress, prevent burnout, and recover energy.

If you’ve ever felt exhausted, anxious, or overwhelmed from work or life, know that stress relief and burnout recovery are possible. With the right support and practices, you can regain clarity, confidence, and energy—without sacrificing your well-being.

Want to explore practical strategies to prevent burnout, reduce stress, and improve focus in your life and career?

📩 Book a free discovery call with me today to learn how breathwork, stress management techniques, and burnout coaching can help you feel calmer, clearer, and more in control. https://calendly.com/lingwellnesscoaching/30min

💡 Connect with me on LinkedIn to follow my journey and get more tips on burnout prevention, burnout recovery, stress relief, anxiety relief, and performance-enhancing techniques.