Finding Calm in a Breath: Three Simple Breathing Techniques for Stress

In today’s world, it’s easy to get stressed! Stress can feel overwhelming and can lead you down a dangerous path of serious health issues and relationship troubles. The most powerful tool for calming your mind and easing your stress naturally is: your breath. I recently learned that controlling your breathing can instantly shift your nervous system from a state of “fight or flight” to one of rest and calm. During my moments of anxiety or high stress, something I never did was pay attention to my breathing. Now that I’ve learned how to control my anxiety and stress by simple breathing techniques, I can quickly and easily calm myself down in any situation.

Here are three simple breathing techniques you can use anytime, anywhere, to find a moment of peace.

1. The 4-7-8 Breath

This technique, popularized by Dr. Andrew Weil, is incredibly effective for reducing anxiety and helping you fall asleep.

Try this:
- Exhale completely through your mouth, making a “whoosh” sound.
- Inhale quietly through your nose for a count of 4.
- Hold your breath for a count of 7.
- Exhale completely through your mouth for a count of 8, again making a “whoosh” sound.
When to use it: This is perfect for when you feel anxious, overwhelmed, or are having trouble settling down for sleep. Repeat the cycle up to four times.

2. Box Breathing (or Square Breathing)

Box breathing is a simple, four-step technique used by everyone from Navy SEALs to yoga practitioners to calm the mind and improve focus.

Try this:
- Exhale all the air from your lungs.
- Inhale slowly and deeply through your nose for a count of 4.
- Hold your breath for a count of 4.
- Exhale slowly through your mouth for a count of 4.
- Hold your breath for a count of 4.
When to use it: This is ideal for managing acute stress, improving concentration before a big meeting, or simply grounding yourself in a chaotic environment.

3. Diaphragmatic Breathing (Belly Breathing)

Most of us are “chest breathers,” taking shallow breaths, but this can actually increase tension. Diaphragmatic breathing encourages deep, full breaths that can help lower your heart rate and blood pressure.

Try this:
- Lie on your back or sit comfortably. Place one hand on your chest and the other on your stomach, just below your rib cage.
- Breathe in slowly through your nose, letting your stomach expand and push your hand up. Your chest should remain relatively still.
- Exhale slowly through your mouth, letting your stomach fall. The hand on your stomach should move down.
When to use it: Use this technique daily to train your body to breathe deeper, reducing overall stress and tension.

Try one of these techniques the next time you’re stressed. Controlling your breathing can make a significant difference. Start with just a few minutes a day and notice the change in how you feel. Your breath is your anchor—learn to use it to find your calm.

Photo by: Anna Tarazevich