How can we manage anxiety, stress and mental pressure in an increasingly complex and fast-paced environment? This was the question at the heart of a new episode of Fare Bene, the format promoted by Fondazione LHS, which explored the connection between mind and body and the role of breathing as a practical tool for well-being.

Two experts led the discussion: Barbara Gattoni, head of occupational psychology services at Saipem, and Terenzio Traisci, occupational psychologist, author and trainer.

Anxiety, stress and pressure are not just mental states: the body experiences and manifests them. As Barbara Gattoni highlighted, emotions trigger precise and recognizable physical responses, involving different areas of the body in recurring ways. In fact, a study conducted by a group of researchers on a sample of 700 people of different genders and backgrounds revealed a true “body map of emotions.”

In the case of emotions such as fear and anxiety, it was found that the area of bodily activation is the same for both and involves the chest area, particularly the diaphragm. Although these two emotions are different—fear is an immediate reaction to a real danger, anxiety is anticipatory fear, related to something that might happen but is not present at that moment—both cause our body to enter a state of alert, with increased heart and respiratory rate, preparing for the classic fight, flight or freeze responses.

A key concept that emerged during the webinar is the window of tolerance, the space within which we can manage emotions effectively.

When we stay within this window, we are clear-headed, present and able to face daily challenges. When we step outside it, we can enter:

• hyperactivation (anxiety, stress, mental overload)
• hypoactivation (apathy, blockage, difficulty taking action)

The good news is that the width of this window, which is different for each of us, is not fixed: it can be expanded through simple but effective strategies, such as conscious breathing and the support of relationships.

Breathing and emotions are closely connected. When we are under stress, breathing becomes short and shallow; when we are relaxed, it becomes slower and deeper.

Training our breathing therefore means acting directly on our psychophysical state. In particular, “diaphragmatic” breathing—that which involves the diaphragm muscle, moving the abdomen, unlike “thoracic” breathing which remains higher and more superficial—allows us to:

• reduce anxiety and tension
• improve oxygenation
• promote a state of calm and presence

As emphasized during the session, conscious breathing is a valuable tool not to suppress emotions, but to regulate them, making them manageable.

Another central insight concerns the way we interpret stress. As Terenzio Traisci explained, stress is not necessarily an enemy: it can become a resource, if we learn to read and manage it differently.

The key shift is to move attention from what we want to avoid (“I don’t want to be stressed”) to what we want to achieve: calm, clarity, presence.

By setting this positive outcome as a goal, any breathing exercise will be much more effective.

Language also plays an important role: defining a situation as “exciting” rather than “stressful” can change our body’s response.

In the second part of the webinar, in addition to giving us some advice on how to practice diaphragmatic breathing correctly, Terenzio Traisci also shared some simple and effective breathing techniques, useful in specific moments:

• anuloma viloma (“with and against the grain”), which involves the two nostrils separately: perfect upon waking to rebalance the functions of the two hemispheres
• “physiological sigh”, useful in moments of acute anxiety
• “tactical” or “box” breathing, to recover clarity and calm alertness: helpful before making a difficult decision
• 4-7-8 breathing, to promote relaxation and sleep

Small tools that, when used consistently, can make a big difference.

Alongside individual techniques, the role of relationships emerged strongly. Social support helps expand our ability to manage stress and represents a fundamental element for well-being.

Helping others also has a positive impact: it stimulates the release of oxytocin, improving our emotional state and strengthening our sense of connection.

The final message is simple but powerful: breathing is a tool that is always available, accessible to everyone, but often underestimated.

Training breath awareness means taking care of yourself, improving your quality of life and facing daily challenges with greater balance.

Because, as also mentioned during the session, it is not the single action that makes the difference, but the ability to build, day after day, a system of attention and care for yourself and others.