In this video, Melissa, a Functional Medicine Certified Health Coach, shares two simple yet powerful stress management tools: breath work and good posture—both of which can be done anytime, anywhere.
She explains how deep breathing can regulate the nervous system, reduce stress, and improve focus, especially during night shifts when the body’s natural rhythms are disrupted. Melissa demonstrates the 4-7-8 breathing technique, which involves inhaling for four seconds, holding for seven, and exhaling for eight.
She also highlights the importance of good posture for better oxygen flow, circulation, and reduced physical tension. A quick posture check—rolling shoulders back, keeping feet flat, and aligning the head with the spine—can boost energy, mental clarity, and even mood.
By incorporating these small habits into your routine, you can improve both your well-being and work performance. Try them out and share your experience in the comments!
#StressManagement #BreathWork #PostureTips #NightShiftWellness
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hello I'm Melissa a functional medicine
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certified health coach I want to share a
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couple of Stress Management tools you
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can do anytime anywhere breath work and
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good
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posture we often underestimate the power
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of our breath because it's something we
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do without thinking but how we breathe
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has a direct impact on how we feel
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especially during stressful shifts so
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taking just a few moments to focus on
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your breath can help regulate your
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nervous system and also lower stress
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levels working nights managing stress is
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crucial because the body's natural
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rhythms are already out of sync with the
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rest of the world when we get stressed
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we tend to breathe shallowly which send
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signals to the brain that we're in fight
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ORF flight mode in contrast deep slow
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breaths activate the parasympathetic
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nervous system which is basically your
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body's way of saying we're safe and it's
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okay to
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relax so let's try something simple that
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you can do on your next break it's
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called the 478
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technique inhale through your nose for a
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count of four making sure you're deep
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breathing deep into your belly and
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expanding it with air hold your breath
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for a count of seven and then exhale
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completely through your mouth for a
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count of
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eight if you need to shorten the time on
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these breath that's perfectly fine and
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still effective just go at your own
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pace this process not only calms your
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nervous system but it also improves
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Focus doing this just a few times during
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your shift can help you reset and stay
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in control of your
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energy now let's talk about posture
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sitting or standing in the same position
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for a long periods of time can lead to
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aches tension and even shallow breathing
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when we slouch our lungs don't have as
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much room to fully expand which limits
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oxygen flow poor posture also affects
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circulation which can make us feel more
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tired a quick posture check can go a
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long way if you're sitting at a desk or
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standing for long stretches make sure
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your shoulders are rolled back and your
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feet are flat on the ground keep your
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head aligned with your spine and try to
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avoid hunching forward it takes pressure
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off your muscles and allows your body to
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function better both breath work and
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good posture aren't just about Comfort
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they can actually help boost your
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performance on the job by improving
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oxygen flow and reducing physical stress
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you'll have more energy and mental
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Clarity studies even show that better
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posture can improve your mood and
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confidence which is especially important
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during those long and sometimes lonely
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shifts so whether you're sitting in a a
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quiet moment between tasks or taking a
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quick break check in with your body take
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a deep breath roll those shoulders back
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and give yourself the care you
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deserve small Habits Like These can have
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a big impact on how you feel by the end
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of your
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shift do you incorporate breath work
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regularly into your
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schedule let me know in the comments how
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this works for you and if you would like
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addition breath work exercises
