Benjamin Ligan | How Controlled Breathing Changed My Training and My Workday

Benjamin Ligan

Benjamin Ligan was holding a plank in a hot yoga class when the instructor said something that stuck: if you can control your breathing, you can control your response to almost anything. The room was over a hundred degrees. His shoulders were shaking. Every signal in his body said to drop. He focused on his exhale instead. Slow, measured, deliberate. The shaking stopped. The plank held.

That moment introduced a skill Ligan now uses in every part of his day.

Based in Charlotte, Ligan graduated from The Ohio State University Fisher College of Business with a minor in personal finance. He works in compliance and financial planning support, with certifications in E-Money and Holistiplan backing his financial planning knowledge. His training week balances strength work, running, and hot yoga. Breathwork connects all three.

Breathing Is a Skill, Not a Reflex

Most people treat breathing as automatic. It is, until stress arrives. Under pressure, breathing becomes shallow and fast. Heart rate climbs. Focus narrows. Decision-making suffers. Benjamin Ligan noticed this pattern both in training and in professional settings.

Learning to override that default takes practice. In hot yoga, the breath sets the pace. In lifting, it stabilizes the core before a heavy rep. In running, it dictates effort levels and prevents early fatigue. Ligan treats each training session as a chance to practice breathing under varying degrees of stress.

The carryover into work is direct. During a dense compliance review or a high-stakes client call, Ligan uses the same techniques. Slow the exhale. Relax the jaw. Let the nervous system settle before responding.

Nasal Breathing During Runs Changed Everything

Ligan experimented with nasal breathing during easy runs and noticed results within weeks. His heart rate dropped at the same pace. His perceived effort decreased. Runs felt smoother and recovery was faster.

Nasal breathing forces a slower pace and engages the diaphragm more effectively. Benjamin Ligan found this difficult at first. The urge to open the mouth and gulp air during a run is strong. But training the body to resist that urge builds aerobic efficiency over time.

He doesn't use nasal breathing during tempo runs or hard efforts. Those require more oxygen than the nose can deliver. But on easy days, which make up the majority of his weekly volume, it has become the default.

The Connection Between Breath and Sleep Quality

One unexpected benefit of breathwork practice was improved sleep. Benjamin Ligan began using a brief breathing routine before bed. Five minutes of slow, deep breathing in a dark room. No phone. No noise. Just inhale and exhale.

The effect was measurable. He fell asleep faster. He woke up less during the night. Morning alertness improved. For someone who trains early and works full days in Charlotte, that quality of sleep matters enormously.

Breathing techniques don't require equipment or expertise. They require patience and repetition. Ligan views them as one of the lowest-cost, highest-return habits he has added in the past year.

Stress Management Without Leaving the Room

Not every stressful moment allows for a walk or a workout. Sometimes the pressure is immediate: a tight deadline, a difficult conversation, an unexpected change in plans. Benjamin Ligan has found that breath control works in those moments too.

A slow exhale activates the parasympathetic nervous system. Heart rate drops. Tension releases. The body shifts from reactive to responsive. This isn't theory. It's something he practices daily, in a yoga studio, on a run, and at a desk in Charlotte.

Breathing doesn't fix problems. But it changes the state you bring to them. For Ligan, that shift has been worth more than any supplement, app, or productivity tool he has tried.