Breathwork For A Better Workday with Zsombor Szabo
The Anxious Achiever
Box breathing for steady focus
Zsombor teaches 4-4-4-4 box breathing to hit a mid-level alert state useful for focused work.
Most of us are unknowingly over-breathing all day long, and it’s quietly keeping our nervous systems stuck in fight or flight. In this episode, I sit down with breathwork coach Zsombor Szabo to talk about how breathing can radically change your energy, focus, and emotional state anywhere you are. Zsombor guides us through live breathing exercises designed to calm your body, find your optimal energy zone, and even intentionally activate your system to build resilience. We also dive into why modern work keeps us in constant survival mode, why most of us unknowingly hyperventilate all day, and how long-term stress impacts health and leadership. Get ready to regain control in high pressure moments.
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In this Episode, You Will Learn
00:00 How your breathing affects your workday.
03:00 A guided physiological sigh to calm your nervous system.
07:30 What does tightness in your chest and belly reveal about stress?
10:15 Why stress hormones stay elevated at work.
12:15 The gas pedal vs. brake pedal of your nervous system.
14:30 How breath hacks your autonomic nervous system.
16:00 Ways to do box breathing for focus and steady energy.
22:15 Why music + breathwork helps neurodivergent brains.
27:45 How breathwork improves listening and leadership.
30:30 How do you co-regulate and breathe anxious kids?
32:30 Tips to turn breathwork into a habit.
36:45 How to breathe better while working on your computer.
42:00 How to train your nervous system for stress.
44:00 Live intense circular breathing exercise.
50:45 What breath holds do for calm and presence.
57:30 Why do most adults over-breathe?
59:30 Advice on using breathwork to manage panic attacks.
Resources + Links
Get a copy of my book - The Anxious Achiever
Watch the podcast on YouTube
Find more resources on our website morraam.com
Follow
Follow me: on LinkedIn @morraaronsmele + Instagram @morraam
Follow Zsombor on LinkedIn
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