The Running–Breathing–Meditating Loop
How to Crush Overthinking, Build Calm, and Perform Like It’s Nothing New
Overthinking isn’t just mental noise.
It’s a performance killer.
It chips away at confidence before you even step up.
Here’s the solution that actually works:
Breathe in the morning. Run the night before. Meditate at night.
It’s not deep.
It’s just discipline.
I know this works because I’ve lived through it. Years of ups and downs, twists and turns. Some of it came from difficult family situations. Some of it was anxiety, low confidence, or just getting stuck in my own head. I’ve been through the noise and tried just about everything to quiet it.
Out of all of it, this is the one thing that’s genuinely made the difference. It’s not a hack. It’s not a quick fix.
It’s a simple practice that actually works and the best part is, it’s completely free. No side effects, no downsides. Just positive, steady progress.
The more you commit to it, the better you become.
Not just in how you feel, but in how you handle life. You grow without even realising it at first. But then one day you notice, the pressure doesn’t hit the same. The anxiety doesn’t spiral.
And your confidence holds strong when it matters. That’s when you know it’s working.
Growth becomes exponential from there.
Start With This: A 5-Minute Morning Breathing Routine
You wake up.
Thoughts already firing.
The day hasn’t even started, and your mind is three arguments and two emails ahead.
Stop.
Sit on the edge of your bed or on the floor.
Set a 5-minute timer.
Breathe in through your nose for 4 seconds
Hold for 4
Exhale out of your mouth for 6
Repeat.
Don’t complicate it.
Don’t try to feel anything special.
Just breathe.
Like it’s a skill.
Because it is.
What this does:
Clears your mental fog
Resets your nervous system
Grounds you in now before the world pulls you away with thoughts
Most people start reactive.
You start rooted.
The Night Before a Big Moment: Run
Got a high-pressure event coming up?
Presentation
Speech
Interview
Difficult conversation
Run the night before.
It doesn’t need to be fast or long.
You’re not chasing records.
You’re chasing stillness.
Here’s why it works:
Movement burns the anxious edge off your thoughts
Your breath deepens naturally during the run
You sleep better, with less tension and noise in your chest
Bonus:
Use the run as rehearsal.
Visualise the event while running.
Feel your body process the tension.
Let it move through you, not into you.
This is how you walk in ready.
10–15 Minutes of Night Breathing = Clean Mind, Deep Sleep
Night-time is when overthinking wants to bite.
All the “what ifs”
All the “should’ve saids”
All the “tomorrow I need to…”
That’s why this final part is non-negotiable:
10 to 15 minutes of still breathing before bed.
No phone.
No stimulation.
Just you and your breath.
Same rhythm:
In for 4
Hold for 4
Out for 6
Focus on the exhale.
Let it stretch.
Let the day drop off with each breath.
Let yourself just listen to the noises around you for the first few breaths, then focus on your breaths. Then come back to the sounds again after a couple of minutes, then back to breathing focus.
You don’t need to force peace.
You just need to breathe long enough to feel it return.
Awareness Is the Weapon
This isn’t just about routines.
It’s about noticing your breath in the moments that count.
Walking into the meeting room?
Focus on the exhale.
About to speak?
Hold for a second. Own the silence.
Mind racing mid-convo?
Drop into your breath. Slow it down. Stay there.
When you master your breathing,
you control your tempo
your presence
your energy
And your anxiety doesn’t stand a chance.
Consistency Is the Secret Sauce
This won’t work if it’s occasional.
You need to show up daily.
That’s what builds resilience
That’s what builds calm-on-command
That’s what keeps you from shrinking in high-pressure moments
Your nervous system learns patterns.
So teach it peace.
Teach it control.
Teach it that you don’t panic anymore.
Recap — Your Daily System:
Morning:
5-minute breath reset (before anything else)
Night Before Big Events:
A light run — not for fitness, for focus
Night:
10–15 minutes of breathing to empty your head
Always:
Awareness of breath in stressful moments
This is how you stop spiralling.
This is how you stay grounded, clear, and composed
Even when everything around you says you should lose your grip.
You don’t need tricks
You need presence
And that starts with breath.
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