Calming breathing techniques

Breathing techniques are powerful tools to regulate the nervous system, especially for calming the sympathetic “fight or flight” response and activating the parasympathetic “rest and digest” system.

Here are a few well-known and effective techniques where you can practice anywhere and anytime. Find a comfortable position: You can lie down, sit or stand as long as you feel relaxed.

Box Breathing (aka Square Breathing)

Best for: Reducing stress, calming the nervous system, improving focus.

How to do it:

• Inhale slowly for a count of 4 (through your nose)
• Hold your breath for count of 4
• Exhale slowly for count of 4 (through your mouth)
• Hold your breath for a count of 4
• Repeat for several minutes

This technique activates the parasympathetic nervous system and is often used by Navy SEALs to stay calm under pressure.

4-7-8 Breathing

Best for: Sleep, anxiety, emotional regulation

How to do it:

• Inhale slowly through your nose for a count of 4
• Hold your breath for a count of 7
• Exhale slowly through your mouth for a count of 8
• Repeat 4–6 times or as long as you need

Developed by Dr. Andrew Weil, this technique slows the heart rate and quiets the mind.

Coherent Breathing

Best for: Heart rate variability (HRV), general nervous system regulation

How to do it:

• Inhale slowly for 5–6 seconds
• Exhale slowly for 5–6 seconds
• Continue this slow, steady rhythm for 5–10 minutes

This aligns breathing with your heart rhythm and has been shown to balance the autonomic nervous system.

Alternate Nostril Breathing (Nadi Shodhana)

Best for: Balancing energy, calming the mind, improving focus

How to do it:

• Close your right nostril with your thumb
• Inhale through your left nostril
• Close your left nostril with your index finger or ring finger, open the right, and exhale
• Inhale through your right nostril
• Switch again and exhale through the left
• Continue alternating for several rounds

Often used in yoga and pranayama, this balances both hemispheres of the brain.

Deep Belly Breathing (Diaphragmatic Breathing)

Best for: General stress relief, nervous system reset, digestion

How to do it:

• Place one hand on your chest, one on your belly
• Inhale deeply through your nose, letting your belly rise
• Exhale slowly through your mouth, letting your belly fall
• Aim to breathe more with your diaphragm than your chest

Shifts the body out of fight-or-flight mode and into rest-and-digest.