By Leslie Svacina, St. Croix County Farm Bureau member

Fall can bring a lot in a short time: harvest, kids going back to school and preparing for winter. While we can anticipate challenges, there’s a lot that is out of our control, not just on the farm, but in our personal lives, too.

This past year brought me extra challenges. My dad’s health declined last fall, and for six months I was driving across the state to help my parents, while my husband Scott kept everything moving on the farm and with our family, including his own off-farm job.

Soon after my dad passed, my own health took an unexpected turn. It felt like life was spinning, so I decided to lean into what has worked for me in the past: meditation, yoga, journaling and counseling.

Along the way, I realized I could shift my mindset and adjust how my body and mind react to life through simple breathing exercises. This breathwork has helped in all aspects of my life, including navigating grief and health challenges. I’ve focused on what I can control, which has helped me feel calmer and more present.

While this isn’t a substitute for counseling or a way to erase stress, breathwork can be a preventative tool or work alongside other mental health approaches. It has helped me immensely, and if it can help another farmer, that’s still a big deal.

Creating an Intentional Mindset

Mindset is simply how we interpret what happens and how we respond when life doesn’t look the way we hoped. Breathwork is one approach that can help shift mindset.

Yes, it sounds simple, just breathing, and maybe a bit “woo-woo,” but there’s research behind it. Studies have shown that even a few minutes of breathwork daily can lower stress, improve sleep and help us feel more resilient, even during serious illness or times of anxiety¹²³.

Getting started with Breathwork

Breathwork can be done as part of a daily routine or in stressful times. I’ve found the more time I make for it daily, the more it helps.

Research suggests just 2–3 minutes can help, while 6–10 minutes can be more impactful¹.

Here are a few ideas for when to incorporate breathwork:

First thing in the morning: Helps set the tone for the day.
During transitions: A few intentional breaths between tasks can reset your mindset.
Before or after meals
When stress hits: It can make a big difference in handling what’s next.
Before bed: It can help settle your mind to get better sleep.

It can be done almost anywhere: in the cab of the tractor (idling or off), leaning against the barn or even on the porch while your morning coffee is brewing.

Techniques and Tips

The most basic version of breathwork is deep breathing. Take a deep breath, filling the base of your belly up to your lungs. Hold it for a second or two, then slowly exhale from the top of your lungs down to the bottom of your belly. Repeat.

Below are some additional ways to practice breathwork. Try different approaches and see what works best for you. It gets easier the more you do it.

Counting Breaths

Box Breathing:
Inhale for 4 counts, hold for 4, exhale for 4, hold for 4.
4-7-8 Breathing:
Inhale for 4, hold for 7, exhale slowly for 8.

Other Approaches

Repeat a phrase while breathing, such as “Breathe in, breathe out,” “Here and now,” or “I am calm.”
Use calming music as a timer, 2–3 songs, so you don’t have to watch the clock.
Listen to guided meditations. I use this often, especially when my mind is too busy. I like the Calm app.
Do it outdoors. Sit on the porch or around the farm and let nature’s sounds help you stay present.
Walk slowly while focusing on your breath. Keep your eyes open and take in the world around you.
If your mind wanders, and it will, just return your attention to your breathing. The goal isn’t to clear your mind completely; it’s to come back when you drift away.

Advanced Approaches

Once you’re comfortable with the basics, you could try the following with your breathwork:

Meditation: Guided or silent.
Restorative or yin yoga: This approach focuses on relaxation and stretching,
rather than complicated poses. You can find classes locally or on YouTube.
Gentle stretching: Simple moves you might remember from sports growing up.

Next Steps

Make changes in your Mental Health by visiting https://bit.ly/fbmindfulpractice

References

¹Fincham, G.W., Strauss, C., Montero-Marin, J., & Cavanagh, K. (2023). Effect of breathwork on stress and mental health: a meta-analysis of randomized controlled trials. Scientific Reports, 13, 432. https://doi.org/10.1038/s41598-022-27247-y

² Banushi, B., et al. (2023). Breathwork interventions for adults with clinically diagnosed anxiety disorders: a scoping review. Brain Sciences, 13(2), 256. https://doi.org/10.3390/brainsci13020256

³ Price et al. (2023). Women’s experiences with yoga after a cancer diagnosis: aqualitative meta-synthesis—part I. Systematic Reviews, 12, 176. https://doi.org/10.1186/s13643-023-02350-x

This article orginally appeared in the 2025 August | September Ru ral Route issue.

Simple Daily Practices to Ease Stress on the Farm and in Life