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🦆 CHILL THE DUCK OUT

Volume 020: Breathe in the good stuff.

😮‍💨 Cold Open

During the pandemic, like a lot of people, we invested in a Peloton bike and dove headfirst into that cult… I mean, world. I quickly learned that every Pelotonian has a favorite instructor, and I became no different.

For me, when it came to weight training, it was Matty Maggiacomo. I felt more challenged than with other trainers, but I was also way more engaged thanks to his playlists and personality.

And Matty had this thing he’d say during cool downs before signing off. Instead of writing, I’ll let you see this one.

It was about as practical as an action could be. Inhale deeply, exhale slowly. And I was all for it.

In this chaotic, stress-filled world, many of us have developed a habit of shallow breathing. Research suggests the majority of us (potentially 70%) aren’t doing it right. Basically, we breathe for survival… not thrival. (I’m sure thrival isn’t a word, but I like it, so we’re rolling with it.)

The thing is, how we breathe matters. Shallow breathing doesn’t just rob your lungs of oxygen, it quietly impacts your physical and mental well-being. Deep, intentional breathing is a free, built-in stress reliever you can use anytime, anywhere.

So, take a deep breath, and let’s dive into this week’s newsletter.

🧠 The Science Bit

When you breathe deeply, I’m talking belly-expanding, diaphragm-engaging breaths, not those tiny chest puffs you do when you're stressed, magical things happen to your body.

Your parasympathetic nervous system gets the memo. This is your body's "chill pill" mode (technically called "rest and digest," but "chill pill" sounds way better). Your heart rate slows down, blood pressure drops, and your body basically gives itself a hug.

Cortisol takes a backseat. That stress hormone that makes you feel like a caffeinated squirrel dodging traffic? Deep breathing tells it to pipe down. Studies show controlled breathing literally lowers these stress chemicals in your system.

Your brain gets its act together. While it's not exactly "more oxygen equals genius brain" (your brain's pretty well-oxygenated already, thanks), deep breathing regulates CO2 levels and reduces stress responses. This helps you think more clearly when you're not internally screaming.

Your emotions stop acting like toddlers. Controlled breathing helps regulate your nervous system through the vagus nerve. Think of it as the highway between your brain and body. When traffic flows smoothly, your mood stays more balanced.

Meanwhile, shallow breathing is basically keeping your body in permanent "oh no, is that a saber-tooth tiger?" mode. Even though the biggest threat in your life is probably running out of coffee, your body doesn't know the difference. This low-grade panic mode can leave you anxious, exhausted, and tenser than someone trying to untangle Christmas lights.

🍟 This Week’s Happytizer

Try this simple 4-4-6 breathing exercise (a gentler cousin of the popular "box breathing" technique):

1. Inhale slowly through your nose for 4 seconds

2. Hold for 4 seconds

3. Exhale slowly through your mouth for 6–8 seconds (Here's the magic: this longer exhale is key to activating your "chill mode" and telling your nervous system it's safe to relax)

4. Repeat for a couple of minutes

If this is new to you and the timing feels too long, start with 3-3-5 seconds, then work your way up. The goal isn't perfection. It's just giving your body a moment to reset.

Pro tip: That longer exhale isn't just for show. When you breathe out longer than you breathe in, you're literally signaling your parasympathetic nervous system to kick in and lower your stress response. Your body is cool like that.

Do it before a big meeting, after a frustrating email, or while you’re hiding in the bathroom to avoid your in-laws, who came for a visit that’s lasted 1 day too long. Just threw that last example in there to see if my in-laws actually pay attention while reading this 🙂 

🎉 Unsolicited Joy of the Week

Picture this… because I can no longer find the darn the post. A Reddit user shared that their 4-year-old, after learning “take a deep breath” in preschool, started teaching it to the family dog during thunderstorms. The dog was just panting in confusion, but the zest was a too-adorable moment.

Proof that breathing exercises are contagious, and occasionally hilarious.

🧥 Feedback = Hoodie. Math has never been easier.

Fall is right around the corner, and with it, the annual migration of Pumpkin Spice Everything back into our lives. And cooler temps mean only one thing: time to break out the cozy clothes.

So here’s the deal. I’m giving away this Chill The Duck Out hoodie to keep one lucky reader toasty this season.

But… there’s a catch. (There’s always a catch.)

I’ve been cranking out this newsletter for 20 weeks straight, and I’d love your feedback. The good, bad, or “Jason, please never use the phrase thigh-fused-to-car-seat hot again.” Yeah, I did that back in the Activate your inner popsicle newsletter.

Now, I’d prefer the good because I’m mildly prone to getting butt hurt.

But seriously, I want to know:

• Do you actually find this newsletter helpful?

• What parts do you most enjoy?

• What could be better?

Everyone who shares feedback gets tossed into the hoodie raffle that I will do on September 1st. Winner gets to choose their color, of course! Light Blue, Pink, Alpine Green, or Maroon will be your choices :)

Brownie points if you’re cool with me adding your positive comment(s) to the testimonial section of the website. It helps potential subscribers know what they’re getting themselves into and keeps me going on the “meh” days.

To enter: just reply to this email or send your thoughts to [email protected].

It’s that easy. And way less awkward than a pumpkin spice-scented candle from your aunt who “knows you love Fall.”

🥗 Because “winging it” is not a food group

Fay Nutrition connects you with a real, live Registered Dietitian (not some influencer who thinks celery juice cures everything) to help you build a plan that actually works for your body and your life. And no, it won’t require you to eat sad boiled chicken for eternity. And they make it affordable, so you can breathe easy. Did I do okay trying to tie a food sponsorship into a breathing article?

Why I support Fay is because your brain is basically a diva. It runs on premium fuel. If you feed it the right stuff, you get steady moods, better focus, and fewer ‘why did I just snap at the toaster for taking too long when I’m already running late?’ moments.

Your plate might be the best therapist you’ve never been properly introduced to, and Fay can help with that.

Oh, and just clicking the link below helps me pocket some change to continue giving things away. No strings attached.

A nutrition plan designed uniquely for you

Tired of diet plans that don't consider your unique lifestyle or health needs? Real, lasting change comes from a strategy tailored specifically to you. 

That’s why Fay connects you with a professional Registered Dietitian for true 1-on-1 coaching.

Your dietitian will work with you to create a sustainable plan that aligns with your personal health goals, whether you're managing a condition like PCOS or just want to feel your best. They consider your preferences and routines to design a strategy that actually works, using clinically proven methods like meal planning and journaling. 

It’s time to stop guessing and start getting guidance that’s 100% personalized.

Find Your Dietitian Now

🫶 Duckin’ Done

That’s it for Volume 020

Here’s to breathing with intention, making up words like thrival, and remembering you have a built-in stress relief system that doesn’t require Wi-Fi.

— Jason

🧐 Behind the Curtain

A 2021 study published in Scientific Reports found that deep and slow breathing exercises significantly reduced anxiety and increased parasympathetic activity in both younger and older adults after just one session. More recent research from 2024 examined how deep diaphragmatic breathing techniques can reduce allostatic load (your body's wear-and-tear from chronic stress) following stressful situations. The evidence consistently shows that controlled breathing isn't just feel-good wellness advice, it's a measurable intervention that affects your nervous system, stress hormones, and overall well-being.

Read more about the anxiety and breathing research here