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Stress shuts down the thinking part of the brain and pushes us into automatic reactions. In this episode, I explain how nasal breathing helps bring the prefrontal cortex back online so you can pause, reset, and respond instead of reacting. I share simple scripts you can use in arguments, cravings, and work pressure so you can shift from overwhelm to clarity in real time.

What You Will Learn:

• What stress does to heart rate, breathing, and focus
• Why the prefrontal cortex goes offline when pressure rises
• How nasal breathing signals safety through the vagus nerve
• A one breath reset you can use for arguments and cravings
• How 4-8 breathing slows reactions and widens perspective
• Why you should practise in messy moments, not just calm ones
• Small cues to build the habit across different shifts
• The core idea that stress narrows and breathing widens

If you enjoyed this episode, please subscribe so you never miss a new release. It would help me a lot if you left a rating and review on the app you are listening on.

If you want to know more about me or work with me, you can visit ahealthyshift.com.

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Roger Sutherland is Australia's Night Shift & Sleep Specialist and the founder of A Healthy Shift.

After more than 40 years working rotating shifts with Victoria Police, Roger now helps organisations reduce fatigue risk, improve staff wellbeing and build healthier, safer and higher-performing 24/7 workplaces through evidence-based education, circadian biology and the Shift Work Champions™ Framework.

Shift Work Champions™: https://join.ahealthyshift.com/shift-work-capability

Website: https://ahealthyshift.com.au

LinkedIn: https://www.linkedin.com/in/roger-sutherland

Instagram: @a_healthy_shift

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Disclaimer: Roger Sutherland is not a doctor or a medical professional.  Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast, including but not limited to economic loss, injury, illness, or death.

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