Breathing is one of the most powerful tools we have for managing stress and anxiety. Unlike other bodily functions, breathing is both automatic and voluntary, giving us direct access to our nervous system.
Here are 7 evidence-based breathing techniques that can help calm your mind and reduce stress:
4-7-8 Breathing
How to do it:
- Inhale for 4 counts
- Hold for 7 counts
- Exhale for 8 counts
- Repeat 3-4 times
Benefits: Activates the parasympathetic nervous system, promoting relaxation and sleep.
Box Breathing
How to do it:
- Inhale for 4 counts
- Hold for 4 counts
- Exhale for 4 counts
- Hold empty for 4 counts
Benefits: Used by Navy SEALs for stress management and mental clarity.
Diaphragmatic Breathing
How to do it:
- Place one hand on chest, one on belly
- Breathe so only the bottom hand moves
- Inhale slowly through nose
- Exhale slowly through mouth
Benefits: Reduces cortisol levels and improves heart rate variability.
Getting Started
Start with just 5 minutes daily and gradually increase. The key is consistency rather than duration. These techniques can be practiced anywhere, anytime you need to center yourself.
