The small practice that changed how I manage stress

Life can feel full—even after the excitement of the new year. Days blur together with work, family, and countless responsibilities. A few years ago, I found myself at a point where everything felt like too much. My mind was constantly racing, I struggled to switch off at night, and even small tasks seemed overwhelming. I would lie awake at 11 pm, heart pounding, thinking, how am I going to manage all of this?

Feeling completely out of control, I decided to join a six-week mental health coaching program for entrepreneurs with Beyond Blue, an Australian not-for-profit focused on mental health support (ps. their programs are free for Australians and incredibly helpful). The program helped me see my stress in a new way. One lesson in particular surprised me: people respond to stress in two main ways—over-arousal and under-arousal. For under-arousal, there were many strategies—goal-setting, pleasurable activity planning, graded exposure.

But for over-arousal—my issue—there was just one recommendation: a mindful breathing practice.

I was sceptical. For years, I never believed meditation could work for me. I used to wonder, how on earth can anyone sit for 20 minutes and think about nothing? It felt impossible, and honestly, a bit impractical for someone juggling work, family, and a busy mind. But I decided to give it a try. I downloaded the meditation app Insight Timer, pressed play, and was hooked. Even a few minutes a day began to transform how I approached life. I started and ended my days with a short meditation or breathing session. My kids learned that these moments are sacred (most days!), and the shift in my mindset and energy was remarkable.

Over time, I noticed longer-term benefits. Not only did these small pauses provide immediate relief, but they also begin to create new brain pathways for calm, focus, and resilience. Situations that would have felt like major dramas in the past now appear more manageable, and I respond rather than react. It’s not just a short-term fix—it has fundamentally changed how I navigate stress and approach life.

As someone who experiences mind over-arousal, I know how hard it can be to slow down and feel grounded. These small daily practices—pausing, breathing, and reconnecting—have become my foundation for staying aligned, calm, and focused throughout the year.

Simple Breathing Practices for Calm

Mindful breathing doesn’t have to be complicated. Even 2–5 minutes can help reset your nervous system and calm your mind. Here are a few techniques I use regularly:

1. Box breathing (4-4-4-4)

• Inhale for 4 counts
• Hold for 4 counts
• Exhale for 4 counts
• Hold for 4 counts
  This steady rhythm helps slow your heart rate and quiet a busy mind.

2. 4-7-8 breathing

• Inhale for 4 counts
• Hold for 7 counts
• Exhale for 8 counts
  The longer exhale naturally activates the parasympathetic nervous system, signalling your body to relax.

3. Extended exhale breathing

• Inhale comfortably for 3–4 counts
• Exhale for 6–8 counts
  Even without strict counting, focusing on exhaling longer than inhaling encourages relaxation and reduces tension.

You can do these anywhere—at your desk, during a school drop-off, or first thing in the morning. Pairing these short practices with your planner, journal, or even a mindful coffee break creates small rituals that help you manage stress, stay focused, and approach challenges from a calm, grounded place.

A Simple 10-Minute Reset

A short, daily reset can restore focus, calm, and a sense of grounded purpose. Pairing it with your planner or journal turns it into a ritual that strengthens your wellbeing and leadership.

Here’s how I do it:

1. Pause and arrive (Minute 1–2)

   Take a few slow, steady breaths. Feel your feet on the ground. Invite your mind to arrive in the present moment.

2. Release mental clutter (Minute 3–4)

   Offload anything weighing on your mind—tasks, worries, loose thoughts—onto your planner or journal.

3. Reconnect with priorities (Minute 5–6)

   Ask yourself: “What truly matters today?” Focus on alignment with your values, not just productivity.

4. Choose one action that matters (Minute 7–8)

   Pick a meaningful step—a call, a walk, a boundary—to create momentum without overwhelm.

5. Schedule it intentionally (Minute 9–10)

   Write it in your planner. When priorities live on paper, they become promises to yourself.

Teachers Who Transformed My Practice

If you’re curious about starting or deepening your meditation, here are a few teachers I adore:

• Davidji – His calm, wise voice grounds me instantly. Favourite sessions: Morning Insight (reflection and intention setting) and Deep Healing / Mind-Body Healing (perfect for evenings).
• Michael James Williams – Great for visualisations, new intentions, and mindset shifts.
• Breathwork for Healing + Transformation by Bree Melanson – Leaves me as refreshed as after a one-hour massage.
• Dream Activation Meditation – Our LH Agenda meditation blends some of my favourite elements and is a beautiful way to start or end the day with clarity.

Support your reset with Mind By Design journals

Our Mind By Design collection is designed to help you integrate reflection, mindfulness, and intentional action into your daily life:

• Good Morning Good Night – Start and end your day with calm and clarity. Capture your intentions in the morning, reflect on wins and lessons at night, and create a gentle rhythm for your day.
• Worry Be Gone – Offload anxious thoughts and mental clutter. Use guided prompts to release stress, reframe challenges, and find mental clarity.
• Meet Yourself – Perfect for self-awareness and beginners to journaling. Introduces reflective exercises and prompts to help you understand your thoughts, emotions, and patterns.
• Thrive – A comprehensive self-coaching tool for mental fitness. This self-paced experience includes lessons, guided exercises, and activities to help you review your mental fitness, develop self-awareness, and build resilience through meaningful action in your physical environment, relationships, and mindset. It is structured around three pillars to develop powerful habits that support overall wellbeing.

Pair these journals with short meditation or breathing practices to create small, daily rituals that support wellbeing, focus, and purposeful leadership.

Takeaway

Stress and overwhelm are part of life, but they don’t have to control us. Small, intentional practices—like a daily pause, mindful breathing, or journaling—create space for clarity, focus, and calm.

You can manage stress. You can lead with intention. And you don’t have to do it alone—your planner, your journal, and your LH Agenda community are here to support you.

Explore LH Agenda Mind By Design collection.

 

Kasia Gospoś is a commercial analyst turned founder, creative director, and women’s leadership advocate. After moving from Poland to Australia, she blended her background in finance with her passion for personal growth to create LH Agenda, a globally recognised brand supporting women in leading with confidence, clarity, and wellbeing. Through her planners, journals, and lifestyle tools, Kasia shares stories and practical guidance to help women organise their lives, strengthen their mindset, and embrace their unique leadership journey.