Intentional breathing is the practice of consciously regulating the rhythm, depth, and pace of your breath in order to influence your physiological and mental state.
This idea is not new to me.
As a competitive figure skater, Olympic coach (yes, coaches need it too), stage actor, and both chorus skater and principal performer in Ice Capades, learning how to regulate my breathing was essential to performing under pressure. This was particularly true as a chorus skater when you’re part of a team or leading teams.
Whether preparing for competition, stepping onto a stage, or coaching athletes through moments that demanded focus and composure, breath control became one of the most reliable tools I had.
Unlike automatic breathing—which happens unconsciously—intentional breathing introduces awareness and choice.
By deliberately slowing or regulating your breath, you send a signal to your nervous system that it is safe to settle. The internal noise quiets. Tension decreases. Focus returns.
I sometimes describe this shift to clients as the moment when your inner wisdom gently reminds you that your inner critic is no longer in charge.
For leaders, this matters because how you regulate yourself directly influences how you lead others.
This is particularly true for management consultants guiding teams through high-stakes client engagements, attorneys negotiating complex matters or litigating in courtrooms, and educators or administrators navigating the ongoing pressures within today’s school systems—especially given the lingering stress from the pandemic and persistent budget constraints.
When your nervous system is calm, your capacity to listen improves. Your ability to interpret complex information expands. Most importantly, you create the space to respond thoughtfully rather than react impulsively.
Those familiar with my work know I often draw a distinction between reactive leadership and responsive leadership. The difference between the two often begins with something as simple as a breath.