Exhale Before You Act: A Micro-Practice for Clarity and Control

I recently found an article titled "Why You're More Likely To Act During An Exhale & Why It Matters"

It caught my eye because many years ago I attended a movement workshop in the UK where the instructor emphasized using the outbreath to initiate any action in order to make it easier - opening a door? use the outbreath, trying to open a tight jar? use the outbreath; digging the garden? when you push the spade into the soil with your foot? do it on an out breath; lifting a heavy weight? you get the picture.

The squirrel of judgement wants you to breath more mindfully

Try it for yourself. As the father of two boys I taught them both to use the outbreath to their advantage, yes there was much eye rolling and sarcastic commentary, but the number of times they used the breath and opened the jar, unlocked the door etc. was impressive

And the article above described what that teacher had shared all those years ago.

Breath and Action in Everyday Life

At its core, link between breath and action invites us to pay attention to our breathing as a means of grounding ourselves. Imagine the everyday moments when you pause to consider a choice: whether to start a difficult conversation, begin a workout, or even make a small lifestyle change. Using your breath intentionally can shift you into a more receptive, action-oriented mindset.

Three tools for you to use:

Micro-pauses for clarity: By taking a slow, intentional exhale before acting, we can use the natural readiness potential in our bodies to align with our intention. This is especially helpful for people who tend to be impulsive or anxious. Instead of rushing in, the act of taking a breath can become a small ritual, encouraging both awareness and decisiveness.

Mindfulness in movement: Activities like yoga or Tai Chi have long emphasized the flow of breath with movement. But even outside of these practices, bringing attention to exhaling before performing tasks can enhance focus and reduce stress. For instance, when approaching a challenging project or hobby, consciously exhaling can help channel both mental and physical readiness.

The difference between reacting and responding: Leaders are often called to make swift yet sound decisions. Cultivating a habit of taking a deep breath, especially focusing on the exhale, before responding to difficult questions or making big choices can help leaders feel grounded. This process can act as a mental “reset,” creating a brief pause that allows more thoughtful, deliberate responses rather than reflexive ones.