Deep breath

Today, we're unlocking the science of breathwork and how you can get started.

Plus: 

• Peloton’s Mariana Fernández shares her go-to health products.

• New drops for athleisure fans, runners, gains, and more.

Let’s go!
- Ash Read and Joe Niehaus

Breathwork: Your reset button

Breathwork is gaining popularity, with guided sessions and mobile apps delivering energizing and stress-relieving protocols.

The practice offers an antidote to modern life. "Our minds tend to be very active, worrying about the past and future rather than focusing on the present," says Stefanie Broes, PhD., co-founder of moonbird, a handheld breathing coach.

But what exactly is breathwork, and how can you get started?

The science. Broes explains that breathwork is about more than just relaxation. She calls our breath "the remote control of our nervous system," triggering immediate physiological effects.

Slow, deep breathing activates the parasympathetic nervous system, soothing the mind and body. On the other hand, faster or more intense breathing stimulates the sympathetic nervous system, altering us in preparation for action.

"In other words," Broes notes, "with just your breath, you can ask your body whether it should chill out or wake up.”

By controlling your breath, you can:

• Activate the body's 'relaxation response’

• Lower cortisol levels

• Reduce heart rate

• Increase focus and cognitive ability

“It can also increase the amount of oxygen that reaches your brain, improving focus and cognitive ability,“ adds Broes.

Getting started. Broes recommends starting with a simple technique called 'Box Breathing'. 

Here’s how it works: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat this cycle to reduce stress and enhance focus.

You can also use apps and devices like moondbird, Othership, and FivePointFive to introduce yourself to breathwork. 

Making breathwork a daily habit. To incorporate breathwork into your routine, Broes suggests:

• Committing to 5-10 minutes daily

• Practicing at a set time (e.g. in the morning or at the end of the work day)

• Taking 1-minute breathing breaks at your desk

• Using habit stacking (e.g. practicing while watching TV or walking to get mail)

Consistency is key. Broes notes, "Gradually, as you tie these practices into your everyday life, you'll start to find that you are more easily stepping into the flow of life and experiencing less stress as you live it."

The Bottom Line: Breathwork is a powerful tool for combating stress and anxiety, helping to bring our focus to the present moment. Whether you're looking to calm pre-meeting jitters or wind down after a long day, let your breath guide you back to balance. 

My Health Stack by Mariana Fernández

Each week in our Health Stack series, Wellworthy taps into its network of health and fitness experts to offer personal insights and recommendations.

This week: Mariana Fernández, one of Peloton’s most popular instructors — teaching bilingual yoga, meditation, and Tread classes.

She's a yogi with over 15 years of teaching experience, a marathon runner, a triathlete, and a theatre performer and artist.

Here’s Mariana to share her Health Stack:

• Lululemon The Mat 5mm: "My mat is my most-used product I own! It gets put to use everyday — even if I just bring it to the park as a spot to sit."

• On Cloudeclipse Running Shoes: "I have a narrow foot with a high arch, and On’s shoes fit well and offer the right support. I'm training right now, and I use them for walking, long runs, and race days."

• Shokz OpenRun: "I always have a pair of headphones on me. I bike to work and I use these. I can listen to music and still keep aware."

• Vaseline and Aquaphor: "It seems basic, but I rely on Vaseline and Aquaphor year-round. They're great for chapped lips and to put in between toes when I'm in marathon training cycles."

• Blenders Skyway: "I'm very protective of my eyes since I spend so much time outdoors! I use Ray Ban sunglasses for daily activity, but I wear Blenders sunglasses for running and racing."

• Supergoop Unseen Sunscreen: "I am outside all the time, and the Supergoop sunscreen lives with me. I put it on daily, especially before long runs." 

• Dagne Dover Bag: "I was always told I was a bag lady living in New York — carrying five bags between auditions, teaching, and everywhere in between! I finally invested in a more fashionable product. My Dagne Dover bag has a streamlined design, isn't flashy, and fits my laptop, clothes, and shoes. I can fit everything into one bag now versus five!"

Go deeper: Check out our full interview with Mariana.

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Just Dropped: David protein bar

David launched its much anticipated protein bars this week. The bars are available in four flavors — Blueberry Pie, Double Fudge Brownie, Chocolate Chip Cookie Dough, and Cake Batter. Each bar contains 28 grams of protein, 150 calories, 0 grams of sugar, and 1-2 grams of net carbs.

David was founded by RXBAR’s Peter Rahal and Zach Ranen from online bakery RAIZE. Read more on Wellworthy or shop here. 

More drops perfect for:

• Runners. The Qualify Run is Vuori’s first pair of dedicated running shorts. They have a six-inch inseam and mesh liner. They cost $78.

• Boosting your kids’ greens intake. Children’s multivitamin brand Hiya debuted Daily Greens & Superfoods for Kids, which is a chocolate-flavored powder that has 55 whole-food ingredients in each scoop. Get 50% off your first order.

• Preconception support. Popular women-focused supplement brand Ritual released Fertility Support, a 3-in-1 lemon-flavored drink mix designed to aid in conception. Order here.

• Sober dating. Drybaby is a new dating app specifically for those refraining from alcohol or those that are simply “sober curious.” It’s free to use. Get it for iPhone here.

• Gut fuel. Genetically engineered probiotic brand ZBiotics developed Sugar-to-Fiber, a drink mix that converts dietary sugar to prebiotic fiber (a.k.a. The “food” that good bacteria in the gut microbiome consume). Subscribe here.

• Counting macros. GPT Food Cam counts how many calories are in your food — all within a simple, free iOS app. Learn more here.

• Fall running. Boutique running label Bandit restocked its popular Micromesh Long Sleeve Performance Tees right in time for the season changing. Grab one here.

Today’s newsletter was brought to you by Joe Niehaus and Ash Read.

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