Breathing techniques
Using these techniques help in times of stress, take a break and breathe.
Practice stress relief techniques before stress hits. Just like training for a skill, using tools like deep breathing or grounding regularly makes them easier to use when you need them most. The more you practice now, the more natural and effective they’ll be in high-stress moments.
1. 4-7-8 Breathing (Relaxation & Sleep)
How to do it:
Inhale through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale slowly through your mouth for 8 seconds
Why it works:
This method slows the heart rate and calms the nervous system, great for falling asleep or easing anxiety quickly.
2. Box Breathing (Focus & Calm)
How to do it:
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold again for 4 seconds
(Repeat for 1–3 minutes)
Why it works:
Used by Navy SEALs and athletes, this method promotes calm and focus by balancing oxygen and regulating your nervous system.
3. Diaphragmatic (Belly) Breathing
How to do it:
Place one hand on your chest, one on your belly
Breathe in deeply through your nose so your belly expands, not your chest
Exhale slowly through your mouth
Repeat for several minutes
Why it works:
This activates the parasympathetic nervous system ("rest and digest"), reduces stress hormones, and promotes deep relaxation.
4. Alternate Nostril Breathing (Nadi Shodhana)
How to do it:
Use your right thumb to close your right nostril
Inhale through the left nostril
Close the left nostril with your ring finger
Exhale through the right nostril
Inhale through the right, switch, exhale through the left
(Repeat for several cycles)
Why it works:
This balances brain hemispheres, calms racing thoughts, and is great before sleep or meditation.
5. Extended Exhale Breathing
How to do it:
Inhale normally (about 4 seconds)
Exhale slowly for 6–8 seconds
Why it works:
Longer exhales trigger a relaxation response and reduce cortisol. This is a simple but powerful tool to ease tension and promote sleep.
