Got stress? Don’t we all. We’re here to help you stress less! Boxing workouts are known to be among of the most effective stress-relieving workouts.

When those stressful moments strike, knock out this 15-MINUTE STRESS BUSTING WORKOUT that will boost your endorphins and empower your inner fighter:

When you’re not boxing, Kyle Shneider, TITLE Boxing Club’s VP of Product, recommends incorporating breathwork into your daily routine. Being mindful of your breathing can help reduce your everyday stress.

In addition to being a long-time boxing and fitness coach, Kyle is an avid breathwork practitioner. Here are his top tips:

Breathwork is a bit of a misnomer. It’s not necessarily work; it’s more of a practice. Essentially, breathwork is any type of conscious breathing. It could be as simple as maintaining awareness of the breath, or as complex as controlling the length, volume, and direction of each inhale and exhale. More than anything breathwork is an opportunity to tune into the present moment. A chance to check in with yourself and assess how you’re really doing, which is rare in the fast-paced, technology-filled world we live in today.

It’s important to note that how you breathe throughout your day is what will most affect your stress levels. Like a boxer in the ring, you don’t want to be huffing and puffing through each round. You want to roll with the punches and stay calm, cool, and collected.

Each breath in and out should be through the nose, light and effortless, slow, and deep into the diaphragm with a slight pause after each exhale.

This stimulates your parasympathetic nervous system or “rest and digest” system. If you’re currently taking big, audible breaths through your mouth and into your chest it becomes impossible to self-regulate, as you’re constantly stimulating your sympathetic nervous system or “fight or flight” response.

While breathing in and out through your nose, try these two breathwork practices renowned for alleviating stress:

1. Box Breathing
Inhale for 4 seconds
Hold your lungs full for 4 seconds
Exhale for 4 seconds
Hold your lungs empty for 4 seconds

box breathing graphic

Repeat as many times as you need to calm down or continue for an extended period to enter a state of meditation.

2. Resonance Frequency (or HRV) Breathing
Inhale for 4 seconds
Exhale for 6 seconds

Give it a try by following along with this video. Repeat as many times as you need.

To punch more and stress less, take a boxing or kickboxing class at your local TITLE Boxing Club or work out with us on TITLE On Demand. And when you find yourself stressed throughout the day, take a moment to breathe.