In today’s fast-paced world, finding effective ways to manage stress and build resilience is more important than ever. One powerful yet often overlooked tool is breathwork. At Rere Resilience, we believe that dedicating just five minutes a day to conscious breathing can lead to significant improvements in mental clarity, emotional balance, and overall well-being.

Learn more about our approach to resilience training on our website: Rere Resilience.

Why Breathwork?

Breathwork involves consciously controlling your breath to influence your physical, mental, and emotional state. Research has shown that intentional breathing exercises can:

• Reduce stress and anxiety by activating the parasympathetic nervous system.

• Enhance focus and concentration through improved oxygen flow to the brain.

• Boost energy levels naturally and combat fatigue.

• Support emotional resilience by releasing stored tension.

Discover how breathwork fits into our broader services here: Our Services.

The 5-Minute Breathwork Flow

To get started, try this simple breathing technique:

6:0:8:0 – inhale for 6 seconds, exhale for 8 seconds.

This rhythm encourages relaxation and helps regulate your nervous system.

Gradual Progression: Over time, increase the duration of both inhale and exhale by 2 seconds. For example:

• Next round: 8:0:10:0

• Goal: 18:0:20:0

Consistency is key. Even a few minutes each day can make a significant difference in your mental and physical resilience.

Integrating Breathwork into Your Routine

Incorporate this practice into your daily life:

• Morning routine: Start the day with clarity and calmness.

• Active recovery: Use breathwork after workouts to enhance recovery.

• Midday reset: Take a few minutes to recharge.

• Evening wind-down: Prepare your body and mind for restful sleep.

Learn more about our approach to building strength, balance, and resilience here: About Rere Resilience.

Mixing Things Up: Why the Pool is Perfect for Breath and Resilience Training

At Rere Resilience, we know that variety in training is key for both physical performance and mental resilience. For me, the pool is the perfect place to mix things up. It’s not just about swimming—it’s a powerful environment to focus on breath, control your nervous system, and build strength without the strain of the gym.

Why I Love Pool Training

Training in water offers unique benefits:

• Breath and nervous system control – Water naturally encourages mindful breathing, helping regulate your nervous system and improve stress response.

• Build strength without grinding – Resistance from water allows you to develop strength safely and effectively.

• Manage stress better every day – Time in the pool can be meditative, helping you reset mentally and emotionally.

Even if you’re not a swimmer, similar principles can be applied on land using breathwork and controlled movement to enhance resilience.

Not Offering Pool Sessions? No Problem

While I’m not currently offering pool sessions, there are plenty of other ways to train your breath and build resilience. This includes:

• Daily breathwork flows

• Active recovery sessions

• Strength training with a focus on breath and nervous system control

Learn more about the different ways you can build strength, balance, and resilience with our programs here: Rere Resilience Services.

Watch It in Action

Check out my Instagram video to see how I use breath and resilience training in the pool:
👉 Pool Breathwork & Resilience Video

Get in Touch

If you’d like to explore alternative ways to train your breath, manage stress, and build resilience, my DMs are always open. You can also learn more about my approach here: About Rere Resilience or visit our main site: Rere Resilience.

At Rere Resilience, our approach to strength training isn’t just about lifting heavier it’s about building resilient strength, improving movement quality, and respecting your body. That’s why we often encourage athletes and clients to explore exercises that challenge the body in smarter, joint friendly ways.

One such exercise is the landmine squat. Stepping away from the heavy barbell back squat can sometimes be the smartest move you make in your functional fitness journey. While traditional squats are a staple for lower body power, they can put significant stress on your knees and lower back, especially when volume or load increases.

Landmine squats offer a safer, more controlled alternative. Anchoring the barbell to the floor allows you to load your muscles safely while keeping movement deliberate and precise. This exercise also heavily engages your core in all planes, improving balance, posture, and functional strength that carries over to everyday life and sports.

Benefits of Landmine Squats

• Protect your joints A natural movement pattern reduces stress on knees, hips, and lower back

• Improve core stability Strengthens muscles that stabilise the spine and support overall movement

• Train smarter not harder Focus on quality of movement, building strength without unnecessary strain

Adapting your training isn’t about doing less it’s about training smarter, respecting your body, and still achieving results. Incorporating exercises like landmine squats into your resilient strength programme allows you to build muscle safely, improve mobility, and maintain long term performance.

Check out our Instagram post for a quick demo of landmine squats in action