Breathwork Basics for Stress Relief

Your breath is the remote control for your nervous system. By consciously altering your breathing pattern, you can shift from stress to calm in a matter of minutes.

The Science of Breath

When we are stressed, we tend to take short, shallow breaths into our chest. This signals danger to the brain. Conversely, slow, deep belly breathing stimulates the Vagus nerve, activating the parasympathetic nervous system and lowering cortisol.

3 Techniques to Try

1. Box Breathing (For Focus)

Used by Navy SEALs to stay calm under pressure.

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 4 seconds
• Hold for 4 seconds
• Repeat for 4 rounds

2. 4-7-8 Breathing (For Sleep)

Developed by Dr. Andrew Weil as a "natural tranquilizer."

• Inhale quietly through the nose for 4 seconds
• Hold the breath for 7 seconds
• Exhale forcefully through the mouth (making a whoosh sound) for 8 seconds
• Repeat for 4 cycles

3. Physiological Sigh (For Panic)

A quick way to offload carbon dioxide and reduce acute stress.

• Take a double inhale through the nose (one long, one short to top it off)
• Exhale long and slow through the mouth
• Repeat 2-3 times

These tools are always with you, free of charge, and available whenever you need them.