It’s no surprise that stress has become a constant companion for many. From impending deadlines to never-ending meetings, the weight of responsibilities can feel overwhelming. Amidst the chaos, how often do we stop to breathe deeply and reset? Most people often forget the power of breathing and its profound effect on mental health and well-being.

Taking a few moments to practice mindful breathing can work wonders in bringing calmness and clarity to a busy workday. According to Saurabh Bothra, CEO & Certified Yoga Instructor, Habuild, “When was the last time you took a deep breath amidst the chaos of deadlines and demands? Sometimes, the weight of our responsibilities feels heavier than ever. The consistent stress can build up, and before we know it, health issues may start to take over.” This is why incorporating simple breathing exercises can help manage work-related stress effectively.

How Breathing Exercises Help in Stressful Situations?

Breathing exercises have been scientifically proven to help regulate the autonomic nervous system, reducing stress levels and lowering anxiety. Breathing deeply increases oxygen intake, which activates the parasympathetic nervous system, promoting relaxation.

Over time, regular practice of such techniques can reduce the intensity of the body’s stress response, making stressful situations more manageable.

Bothra adds, "Taking just a few moments to breathe—I'm talking about 5 to 10 minutes—can act as a refreshing midday boost! It’s a simple act, but it can calm your mind and help you regain focus."

Breathing techniques can offer immediate relief, providing a much-needed mental break that refocuses energy and attention. Here are five simple, yet powerful, breathing exercises that can be practiced during your workday to relieve stress and regain calm.

Here are five easy breathing exercises that can clear your head and help you get back to your day with more energy and less stress:

1. The 4-7-8 Technique

How to Practice: Sit comfortably and exhale fully through your mouth. Inhale deeply through your nose for a count of 4 seconds. Hold the breath for 7 seconds, and then exhale slowly through your mouth for 8 seconds. Repeat this process four times or until you feel a sense of calm.

This technique is a quick way to reset your mind and body. It’s especially useful in situations where you feel overwhelmed or anxious.

2. Box Breathing (Square Breathing)

How to Practice: Gently inhale through your nose for 4 seconds, hold the breath for another 4 seconds, exhale for 4 seconds, and hold for 4 seconds before repeating. Continue this cycle for several minutes or until you feel calm.

Box breathing is a simple, structured exercise that can reduce stress and increase focus. This technique is popular among high-performance professionals, such as athletes and Navy SEALs, for its effectiveness in promoting mental clarity.

This breathing technique not only helps in regulating emotions but also enhances concentration, making it a great tool to use before important meetings or presentations.

3. Bhramari Pranayama (Bee Breath)

How to Practice: Sit upright and perform the Shanmukhi Mudra by placing your little fingers below your mouth and your ring fingers above it. Put your thumbs over your ears. Inhale deeply through your nose, and as you exhale, make a gentle humming sound, like a bee. This technique helps slow the breath and encourages a state of relaxation.

Bhramari Pranayama, also known as "bee breath," uses humming to soothe the nervous system and is excellent for calming a racing mind.

The humming sound stimulates the parasympathetic nervous system, encouraging deep relaxation and alleviating stress.

4. The 3-Exhale Technique

How to Practice: Sit in a relaxed posture and slowly take a deep breath through your nose, completely filling your lungs. Then, breathe out through your mouth in three quick exhales. After exhaling, once again inhale deeply through the nose.

This breathing technique helps release tension quickly, especially if you’re feeling trapped in a situation where stress keeps building up. It’s a useful way to release pent-up stress energy.

This quick exhale sequence allows for a rapid release of tension, perfect for when you need a mental break but don’t have much time.

5. Equal Breaths

How to Practice: Slowly inhale through your nose for 5 seconds, then exhale through your mouth for another 5 seconds. Continue this pattern until you feel more relaxed and centered.

As the name suggests, this technique involves making the duration of your inhales and exhales equal. It’s a calming exercise that can be easily done while sitting at your desk or taking a brief break from work.

This breathing exercise helps stabilize your emotions and is particularly beneficial for staying calm under pressure, allowing you to respond to stressful situations with more control.

The power of breathing is often underestimated, especially when it comes to managing stress at work. However, a few minutes of focused breathing can make a significant difference in how you navigate your workday.

So, next time you find yourself caught up in the whirlwind of office stress, remember to pause, breathe, and reset. The benefits will not only be felt in the moment but will contribute to long-term mental health and resilience.

Unable to hit the gym due to a crunch of time? Take heart, indulging in resistance exercises such as lifting weights and bodyweight just twice a week at home can help you build muscle, as per new guidelines from the American College of Sports Medicine (ACSM).

The first major update to resistance training guidelines in the last 17 years moved away from the previous stance and stressed the fact that any type of resistance training is better than no exercise at all.

The updated guidelines stress the importance of resistance training, even in small amounts, for improving

• strength,
• muscle size,
• power
• physical function.

What Does The New Guidelines Say

The new recommendations, published in the Medicine & Science in Sports & Exercise journal, are based on 137 systematic reviews involving more than 30,000 participants. It is the most comprehensive resistance training guideline to date.

More than perfection, the guidelines emphasized the need for consistency. Beyond the gym, the guidelines for the first time also recognize elastic bands, bodyweight training, and home-based routines for offering clear and measurable improvements in strength, muscle size, and functional performance.

"The best resistance training program is the one you'll actually stick with," said Stuart Phillips, distinguished professor in the Department of Kinesiology and an author on the Position Stand.

"Training all major muscle groups at least twice a week matters far more than chasing the idea of a 'perfect' or complex training plan. Whether it's barbells, bands, or bodyweight, consistency and effort drive results," Phillips added.

The guidelines stated that while the load, volume, or frequency of the exercise regimen can be fine-tuned, the primary goal for most adults should be to build a consistent routine.

Instead of rigid rules, Phillips said that personal goals, enjoyment, and long-term adherence matter most, especially for adults looking to stay strong, healthy, and functional as they age.

Also read: India For The First Time Has Guidelines On Muscle Loss

What is Resistance training?

Resistance training, also known as strength or weight training, is a central component of exercise programs.

It exercises muscles by contracting against external resistance, such as free weights, machines, resistance bands, water, or body weight, through isometric, isotonic, or isokinetic actions.

It has proven to

• improve muscular strength,
• power,
• endurance,
• overall health and sports performance.
• bone density.

The Physical Activity Guidelines for Americans recommends adults do muscle-strengthening activities two or more days per week, working all major muscle groups at a moderate or greater intensity.

Studies have proven that resistance training

• Improves blood glucose control,
• Boost gut health
• Improves cognition and brain health
• Cuts down stress, depression, and anxiety
• Reduces cardiovascular disease risks.

Michael B. Jordan’s fitness and physical transformation have returned to the spotlight after the actor won Best Actor at the 2026 Academy Awards for his performance in Sinners.

The win has renewed public interest in the intense training routines and disciplined lifestyle that have shaped his on-screen presence over the past decade.

Known for roles that demand significant physical conditioning, Jordan has repeatedly transformed his body for films such as 'Creed', 'Black Panther' and 'Without Remorse'.

Fitness experts often cite his training approach as an example of how targeted exercise, structured nutrition and recovery practices can dramatically alter body composition over time.

Early Fitness: Athletic But Not Muscular

Although Jordan is now known for his muscular build, he did not begin his career with a highly developed physique. As a teenager, he was active in sports, particularly basketball, which provided a baseline level of fitness. However, his build was naturally slim.

Jordan has previously explained that his perspective on fitness changed when he began working on television projects such as 'Friday Night Lights'. At that point, he realized that physical appearance could play an important role in casting, marketing and character development.

According to his long-time trainer Corey Calliet, Jordan initially struggled with strength training when they first began working together. Early sessions reportedly revealed limited upper body strength and difficulty gaining muscle mass.

This is not unusual from a physiological perspective. Individuals with naturally fast metabolisms often find it difficult to gain muscle because their bodies burn calories quickly. To overcome this, Jordan gradually increased both his training intensity and calorie intake.

Role-Specific Training Approaches

One of the most distinctive aspects of Jordan’s fitness strategy is that his workouts are tailored to each role rather than following a single fixed program.

For the 'Creed' film series, his training focused on developing the physique and performance capacity of a professional boxer. This meant a heavy emphasis on boxing drills, endurance training, and cardiovascular conditioning.

Cardiovascular conditioning refers to exercises that strengthen the heart and lungs while improving the body’s ability to deliver oxygen to muscles during physical activity. Boxing training typically includes activities such as skipping, sparring, pad work and high-intensity interval training.

In contrast, Jordan’s preparation for 'Black Panther' required a different approach. For this role, the goal was not simply athletic performance but a visually powerful physique suited to a comic-book antagonist. Trainer Corey Calliet therefore introduced a bodybuilding-focused routine aimed at increasing muscle size and definition.

Bodybuilding training involves targeted resistance exercises designed to stimulate muscle growth, also known as hypertrophy. These routines often focus on isolating specific muscle groups such as the chest, arms, and legs.

High-Intensity Training And Consistency

Jordan’s preparation for physically demanding roles has often involved extremely intensive training schedules. During the filming of 'Creed', he reportedly trained two to three times per day, six days a week.

This level of frequency is common among professional athletes preparing for competition. The routine typically combines strength training, skill-based practice and endurance workouts.

High-intensity interval training, often abbreviated as HIIT, also played an important role in his program. HIIT involves short bursts of intense exercise followed by brief recovery periods. Research shows that this form of training can improve cardiovascular fitness, burn fat, and increase metabolic efficiency.

Jordan has noted that maintaining such a schedule consistently for several months can lead to significant changes in body composition, including increased muscle mass and reduced body fat.

Special Focus On Nutrition And Diet

Exercise alone cannot produce dramatic physical changes without appropriate nutrition. During times, when Jordan needs to increase muscle mass, he reportedly consumes three to six meals per day.

These meals typically include lean proteins such as chicken or fish, complex carbohydrates such as brown rice or sweet potatoes, and vegetables that provide vitamins and fibre.

Protein is especially important because it supplies the amino acids required for muscle repair and growth after strength training. Between film projects, Jordan relaxes his diet slightly but still maintains general healthy eating habits. He has previously mentioned allowing himself an occasional cheat meal while practicing moderation overall.

Recovery And Long-Term Health

In recent years, Jordan has placed greater emphasis on recovery practices. These include stretching, meditation and breathing exercises performed each morning.

Stretching helps improve flexibility and reduce the risk of muscle injuries. Meditation and controlled breathing are often used to manage stress and support mental wellbeing.

Recovery is increasingly recognised as a critical component of athletic performance. Without adequate rest and muscle recovery, intense training can lead to fatigue, injury, and reduced physical performance.

Jordan has also said that he now incorporates lighter forms of physical activity between film projects, including swimming, sports and playing with family members.

A Holistic Approach To Fitness

Michael B. Jordan’s physical transformation over the years reflects a structured approach that combines training, nutrition, and recovery. Rather than relying on a single workout formula, his fitness strategy adapts to the demands of each role while maintaining long-term health.

With his 2026 Oscar win bringing renewed attention to his career, his disciplined fitness regimen has once again become a topic of interest. For many observers, Jordan’s journey illustrates how consistent habits and scientifically informed training methods can gradually reshape the body over time.

Ankur Warikoo, entrepreneur, who has gained fame with his to-the-point practical and solution oriented videos on Instagram, recently talked about his fitness journey and diet routine which helped him achieve only 13 per cent body fat at the age of 45. "The exact method that got me 13 per cent at the age of 45. No steroids, no shortcuts, not AI. The 3T formula got me here, starting with the one most people skip," said Warikoo in his Instagram post.

What Are The 3Ts That Helped Ankur Warikoo Achieve Only 13 per cent fat at 45?

“The only way to lose fat is through a calorie deficit (consume fewer calories than you burn). Many track their calorie-out (how much they burn, through a smart watch or ring). But very few track their calorie-in (how much they eat),” he said.

This is why, T-1 is Track. This phase aims at tracking what you eat and keeping a check on your calorie intake.

Warikoo said that he brough his calorie intake to 1,600 to 1,800. He started with a 500 calorie deficit every day and continued till 7,500 every two weeks to lose 1 kg. Then repeated the same routine. He also increased his protein intake. In a deficit, you lose muscle and fat. Protein replenishes the muscle. Without it, you just end up skinny,” he said.

What His Diet Looked Like

9.30 am – 1 scoop whey protein, creatine, 1 walnut, 4 almonds, 4 cashews, 5-6 raisins

11 am – 200 grams paneer/tofu/tempeh/ or dal chilla. Rarely eggs

1 pm – Fruit

4 pm – 2 rotis (emmer wheat/jowar/soya bean) sabzi+ dal+ low fat yogurt

6.30 pm – 1 scoop whey protein with curd

“I didn’t cut out chhole bhature (my favourite). Had mithai – quite often. The goal wasn’t perfection. It was to reach the two-week deficit,” said Warikoo.

The Second T is for Training

Warikoo's training schedule looked like this:

Tennis – 6 days a week, 1 hour (cardio sorted)

Weights – 6 days a week, 45 minutes

Every day: 2 exercises * 3 body parts = 6 exercises

10-12 reps

3 sets

“Didn’t get bored,” he shared.

The 3rd T stands for Transformation

He said he tracked his daily weight and weekly measurements to document his transformation and the progress he had been making. He said that he also "sent pictures to my trainer for accountability. Ate mostly the same meals. Boring works," he said.

What Do Experts Say?

Experts have noted that a diet, especially like Warikoo's which is mostly vegetarian, excels in sustainability. Furthermore, his diet was balanced with protein, macros from dal, tofu and Greek yogurt. He also did resistance training to preserve lean mass which is a common mid-age related condition that could lead to sarcopenia.

Experts also point out that while tracking weight and measures are great notifiers of tracking health, one should understand that losing weight is not everything. This is why getting blood work at frequent intervals could tell you more than your dropping weight.