Studies continue to confirm that lawyers experience disproportionately high rates of poor mental health when compared to the general population. The 2024 American Lawyer Magazine/Law.com Compass mental health survey received responses from 2,500 lawyers nationwide,¹ and more than 50% of respondents reported experiencing signs of burnout,² including feeling exhausted, and experiencing physical and mental overwhelm and fatigue, an increasingly cynical and negative outlook (as well as moodiness and irritability), and a decreased sense of satisfaction and sense of accomplishment.

While systemic changes are crucial, lawyers can also empower themselves with practical tools to manage stress and cultivate well-being. One powerful, yet often overlooked, tool is breathwork. Breathwork, the conscious control and manipulation of breath, is a potent technique for regulating the nervous system and mitigating the harmful effects of stress. It’s not just about taking a deep breath; it’s about understanding how breathing patterns influence our physiology and using that knowledge to our advantage.

SCIENCE BEHIND THE BREATH

Our breath is intimately connected to our autonomic nervous system (ANS), the body’s control center for involuntary functions like heart rate, digestion, and respiration. The ANS has two main branches: the sympathetic nervous system (SNS), often called the fight-or-flight response, and the parasympathetic nervous system (PNS), the rest-and-digest system.³

When we experience stress, the SNS kicks in, releasing hormones like cortisol and adrenaline.⁴ Our heart rate increases, our breathing becomes shallow and rapid, and our muscles tense. This is a survival mechanism designed to help us face immediate threats. However, in the chronic stress environment of legal practice, this fight-or-flight response can be constantly activated, leading to burnout and a host of physical health problems.

Breathwork offers a direct pathway to influencing the ANS. By consciously slowing down and deepening our breathing, we can stimulate the PNS to counteract the effects of the SNS. Deep, diaphragmatic breathing activates the vagus nerve, a major component of the PNS, which sends signals to the brain to calm down, lower the heart rate, and reduce the production of stress hormones.⁵ Essentially, we can use breathing to shift from a state of stress to a state of calm.

WHEN LAWYERS CAN USE BREATHWORK

The beauty of breathwork lies in its accessibility. It can be practiced anywhere, anytime, and without any special equipment. Here are scenarios where lawyers can incorporate breathwork:

• Before a big court appearance: Feel the pressure mounting before a crucial hearing? A few minutes of focused breathing can help calm your nerves and sharpen your focus.
• During a stressful negotiation: Tensions rising in a difficult negotiation? Use a quick, discreet, breathwork exercise to center yourself and maintain composure.
• After a long day in the office: Feeling overwhelmed by the workload and don’t want to take the stress home with you? Deep breathing can help release tension and promote relaxation before you call it a day.
• Dealing with a difficult client: Struggling to manage a demanding client? Breathwork can help you stay grounded and respond with clarity and professionalism.
• Experiencing insomnia: Trouble falling asleep due to racing thoughts? A calming breathwork practice can promote relaxation and prepare your body for rest.

BREATHWORK EXERCISES FOR LAWYERS

The first step to an effective breathwork practice is ensuring you breathe deeply from your diaphragm, a muscle located at the bottom of your lungs, and not from the top of your lungs. This means that as you breathe in, your belly rises (as opposed to your chest rising) as you fill the bottom of your lungs with air. With each exhale, imagine releasing all stress and tension from your mind and body.

Here are three beginner-friendly exercises that lawyers can easily incorporate into their routines.

Grounding breath (simple deep breaths)
How to do it: Inhale through your nose to your comfort level. Exhale through your nose. Repeat three or more times at a comfortable pace.

• Benefits: This simple and discreet method helps to quickly ground you in the present moment and create a small pause for reflection prior to you reacting to your circumstances.
• When to use it: This technique is good during stressful negotiations or tense conversations.

Balancing breath (box breathing)
How to do it: Inhale deeply through your nose for a count of four, hold your breath for a count of four, exhale slowly through your mouth for a count of four, and hold your breath again for a count of four. Repeat this cycle for four rounds, visualizing a square or box with each breath.

• Benefits: Box breathing increases oxygen to your brain and body, promoting both alertness and calmness. It can be particularly useful for improving focus and concentration.
• When to use it: This exercise is ideal before important meetings or anytime you need to sharpen your focus.

Calming breath (4-7-8 breath)
How to do it: Inhale deeply through your nose for a count of four, hold your breath for a count of seven, and exhale slowly and completely through your mouth for a count of eight while making a “whoosh” sound. Repeat this cycle four times.

• Benefits: This simple, yet powerful, technique is excellent for calming the nervous system, reducing anxiety, and promoting relaxation. The extended exhale helps activate the PNS and shift the body into a state of rest.
• When to use it: This is a great exercise to use before bed, during moments of anxiety, or when you need a quick dose of calm.

The benefits of breathwork compound; more consistent use primes your ANS to shift toward parasympathetic predominance.⁶ Just like any skill, it takes time and dedication to master it. Start with a few minutes each day, and gradually increase the duration and frequency as you become more comfortable. Incorporate breathwork into your daily routine by setting reminders on your phone or integrating it with other habits, such as your morning coffee or commute. Experiment with different techniques and find what works best for you.

CONCLUSION

For legal professionals, prioritizing mental health is not a luxury; it’s a necessity. Breathwork offers a simple, accessible, and powerful way for lawyers to take control of stress, cultivate well-being, and proactively build resilience. By regularly practicing breathwork, lawyers can strengthen their nervous systems, improve their ability to handle stress, and enhance their performance.⁷ Discover the transformative power of your own breath.