Claudia Winkleman, 53, skips the gym for breathwork: can 7-minute drills and evening strolls hit the same reset?

It sounds almost too gentle in a world that worships sweat. But what if the reset we’re all hunting doesn’t live on a treadmill?

It starts in that sliver of evening no-one warns you about. The emails still pinging. The pasta boiling over. You clock the time and the day has poured through your fingers. Somewhere in the middle of it, you catch a clip of Claudia Winkleman talking about skipping the gym for breathwork and a walk, and it lands with a thud of relief. A practice you can steal in seven minutes, then stitch into an **evening stroll**. No Lycra panic. No changing rooms. Just air, a timer, and your feet. I tried it on a Tuesday that felt like a Friday. Three rounds of simple bodyweight moves, then a slow loop around the block under orange street lamps. A bus sighed. A neighbour’s dog blinked. The noise dialled down. The thought arrived without effort. What if the reset is smaller than we think?

The Claudia effect: smaller rituals, bigger calm

The pull here isn’t laziness, it’s sanity. Trading a punishing session for **breathwork** and movement you can do anywhere feels like a rebellion with a purpose. It’s lightweight, portable, brief. In a British winter, with schedules that look like spreadsheets, that’s intoxicating. You can squeeze a reset between chores, not revolve your life around it. You keep your clothes on, your dignity intact, and your nervous system on side.

Talk to people and they’ll tell you the same thing. One producer I know keeps a timer on her windowsill: a **7-minute drill** in the kitchen — squats, press-ups off the worktop, a plank — then a walk to the corner shop for milk. That’s it. The habit sticks because it’s frictionless. NHS advice points to a 10‑minute brisk walk nudging up your heart health over time, and lab studies show short, intense circuits can spark real gains if you repeat them. It’s tiny in the day, big in the week.

This swap also speaks to biology. Breathwork nudges the brake pedal of the body — the parasympathetic system — slowing the swirl and steadying the mind. A short, structured circuit lifts your pulse just enough to clear the mental cobwebs. Then the walk acts like a downshift, integrating the stress you’ve released. Stack these together and you cycle from alert to calm with a rhythm your body recognises. It’s the cadence that matters, not the heroics.

How to try it without the faff

Start with a simple template. Three rounds of 30 seconds on, 15 seconds off: bodyweight squats, incline press-ups, low plank, alternating reverse lunges, fast march on the spot. Seven minutes and change. Breathe through your nose where possible, mouth if you need it. Then a 12–20 minute brisk walk, phone in your pocket, eyes up. Finish with five minutes of box breathing: inhale four, hold four, exhale four, hold four. *A reset you can feel in your shoulders.*

Keep it gentle on day one. If breath-holds feel weird, drop them. If the pavement’s icy, march indoors and walk the stairs. The win is consistency, not virtuosity. We’ve all had that moment when you promise a full overhaul and end up doing nothing at all. Aim for “good enough” three or four evenings a week. Let’s be honest: no one does that every day. You’re building a reliable pattern, not a streak to break.

Progress by feel. When the seven minutes start to feel breezy, add a round or swap the plank for a side plank. For breathwork, try 6 breaths a minute — slow inhales, smooth exhales — which many people find naturally calming. If you live with asthma or cardiovascular issues, have a quick word with your GP before changing your routine.

“Think of this as punctuation for your nervous system: a prompt to pause, a cue to move, a signal to settle.”

• Kit: a timer, comfy shoes, a light layer for the chill.
• Time: 7–10 minutes of movement, 12–20 minutes of walking, 3–5 minutes of breathing.
• Rule: stop while it still feels good. Leave a little in the tank.
• Red flag: dizziness, chest pain, or breathlessness beyond normal effort — pause and seek advice.

The quiet revolution: a reset you can keep

The magic here isn’t mystical. It’s behavioural design wrapped in kindness. You’re shrinking the barrier to entry so low that your future self trips over it. Short drills light the spark; the walk gives you space; the breathing seals the quiet. Not a total life makeover, just an evening ritual that makes the rest less jagged. Neighbours nod. The sky purples. Your shoulders drop by a centimetre.

Claudia’s approach resonates because it looks like life as it’s actually lived. No six‑week shred. No morning routine that requires a nanny, a chef and a sunrise over the Amalfi Coast. It’s human. It respects the shape of a tired Tuesday and lets you still feel like you did something. Keep stacking that feeling and your baseline shifts. Energy returns in shy increments.

There’s a question tucked inside all this. What do we really need from fitness on a weeknight? Maybe it’s not a new you. Maybe it’s a kinder rhythm, a habit you’ll still be doing when the headlines move on. A tiny reset, repeated, turns into a way of being. The gym will wait for you. So will the pavement and your breath.

FAQ :

• Does seven minutes of exercise really do anything?Yes — short, structured circuits can lift heart rate, build strength and spark mood benefits when repeated consistently. Think “small dose, often,” not “once, epic.”
• What breathwork is best for evening calm?Try box breathing (4‑4‑4‑4) or slow nasal breaths around six per minute. If breath-holds feel uncomfortable, skip the holds and keep the exhales long and smooth.
• Can I swap the walk for a bike or treadmill?Absolutely. The goal is a gentle downshift after the drill. A relaxed pedal, a light jog, or even pacing your hallway can do the job on a rainy night.
• What if I already go to the gym?Keep going. Use this on busy days or as an evening de‑stressor after a morning session. It’s a complement, not a rival.
• How quickly should I feel a difference?Many people notice a calmer mood after the first go. Sleep and energy often improve across two to three weeks of regular practice. If something feels off, ease up and get personalised advice.