Consciously changing your breath is a powerful method for managing your mind and body. This guide provides simple breathing techniques for various situations.

Core Breathing Techniques

This section covers the fundamental techniques that are referenced throughout this guide.

The Physiological Sigh

This technique is a fast way to reduce acute stress and reset the nervous system.

How to Do it

  1. Inhale deeply through the nose.
  2. At the top of the inhale, take a second, shorter inhale.
  3. Exhale slowly and fully through the mouth.

How it Works

The double inhale helps reinflate small air sacs in the lungs, improving carbon dioxide removal. This signals safety to the brain, which calms the nervous system.

Box Breathing

This technique helps to calm and focus the mind. It is easy to remember and effective under pressure.

How to Do it

  1. Inhale through the nose for a count of 4.
  2. Hold your breath for a count of 4.
  3. Exhale through the nose or mouth for a count of 4.
  4. Hold your breath for a count of 4.
  5. Repeat for 4 to 8 cycles.

How it Works

The structured pattern helps focus the mind. The breath holds help balance oxygen and carbon dioxide levels, promoting calm alertness.

Extended Exhale Breathing

This technique activates the body’s relaxation response by making the exhale longer than the inhale.

How to Do it

  1. Inhale through the nose for a count of 4.
  2. Exhale slowly through pursed lips for a count of 6 or 8.
  3. Focus on the sensation of release with each exhale.

How it Works

Long exhales stimulate the vagus nerve, which slows the heart rate, lowers blood pressure, and reduces stress hormones.

4-7-8 Breathing

Developed by Dr. Andrew Weil, this technique is effective for inducing sleep or deep relaxation.

How to Do it

  1. Exhale completely through your mouth with a whoosh sound.
  2. Close your mouth and inhale through your nose for a count of 4.
  3. Hold your breath for a count of 7.
  4. Exhale completely through your mouth with a whoosh sound for a count of 8.
  5. Repeat for a total of 4 cycles.

How it Works

The extended breath hold increases oxygen in the bloodstream, and the long exhale calms the nervous system, creating a sedative-like effect.

Coherent Breathing

This practice involves breathing at a rate of 5 to 6 breaths per minute to improve nervous system balance.

How to Do it

  1. Inhale smoothly through your nose for a count of 5.
  2. Exhale smoothly through your nose for a count of 5.
  3. Continue without pausing for 5 to 10 minutes.

How it works: This rhythm brings the heart, lungs, and brain into coherence, which improves focus and emotional regulation.

Bellows Breath (Bhastrika)

This is an energizing technique used to increase alertness and clear the mind.

How to Do it

  1. Sit with a straight spine.
  2. Take a series of short, forceful breaths through the nose, powered by the diaphragm.
  3. Aim for one cycle per second for 20 to 30 repetitions.
  4. After one round, breathe in deeply, hold, and then exhale slowly. Rest for 30 seconds.
  5. Repeat for 2 to 3 rounds.

How it Works

This rapid breathing pattern stimulates the sympathetic nervous system, increasing heart rate, blood flow, and alertness.

Caution

Stop Immediately if You Feel Dizzy or Lightheaded. Not Recommended for Those with High Blood Pressure, Heart Conditions, or Who Are Pregnant.

Situational Guide

Find your situation below and apply the recommended technique.

For Acute Stress

In any high-stress moment, perform 2-3 cycles of the Physiological Sigh.

For a Panic Attack or Sudden Anxiety

Immediately perform 2-3 cycles of the Physiological Sigh, focusing on the long, slow exhale.

Follow-up: 5-4-3-2-1 Grounding

  1. Name 5 things you can see.
  2. Name 4 things you can feel.
  3. Name 3 things you can hear.
  4. Name 2 things you can smell.
  5. Name 1 thing you can taste.

For Difficulty Sleeping

Primary Technique: 4-7-8 Breathing Perform 4 cycles while lying in bed to induce drowsiness.

If Mind is Racing: Progressive Muscle Relaxation

  1. Lie down and take a few deep breaths.
  2. Systematically tense and then relax muscle groups, moving from your feet up to your face. Tense for 5 seconds, then relax for 10 seconds.

Before a Meeting or Public Speaking

5 Minutes Before: Box Breathing Perform 5-10 cycles to calm nerves and increase focus.

30 Seconds Before: Physiological Sigh Take one deliberate cycle to release last-minute nervousness.

For Anger or Frustration

Immediate Response: Extended Exhale Breathing Inhale for a count of 3 and exhale for a count of 6. With each exhale, consciously relax your jaw, shoulders, and hands. Continue for 1-2 minutes.

For Work Stress or Overwhelm

Discreet Reset: Coherent Breathing Practice for 2 minutes at your desk (5 seconds in, 5 seconds out). This can be done without others noticing.

Hourly Reset: Physiological Sigh Perform one cycle every hour to prevent stress from accumulating.

For Low Energy or Needing Focus

To Increase Energy: Bellows Breath Perform 2-3 rounds as an alternative to caffeine.

To Enhance Concentration: Coherent Breathing Practice for 5 minutes before a task that requires deep focus.

During Exercise

Cardio: Rhythmic Breathing Coordinate your breath with your steps to improve efficiency.

  • Easy pace: Inhale for 3 steps, exhale for 3 steps (3:3).
  • Moderate pace: Inhale for 2 steps, exhale for 2 steps (2:2).
  • Hard effort: Inhale for 2 steps, exhale for 1 step (2:1).

For Managing Physical Pain

Technique: Coherent Breathing

  • Use a 5-second inhale and 5-second exhale.
  • Focus completely on counting the breaths to occupy the neural pathways that transmit pain signals.

Quick Reference Chart

Situation Recommended Technique Pattern (In-Hold-Out-Hold) Duration Key Benefit
Panic/Acute Stress Physiological Sigh Deep In → Top-off In → Long Out 1-3 cycles Rapidly calms nervous system
Sleep/Deep Rest 4-7-8 Breathing 4 - 7 - 8 - 0 4 cycles Natural tranquilizer
Focus/Pre-Meeting Box Breathing 4 - 4 - 4 - 4 2-5 minutes Balances and focuses the mind
Anger/Frustration Extended Exhale 4 - 0 - 8 - 0 2-3 minutes Activates relaxation response
Low Energy/Slump Bellows Breath Rapid In/Out (Nasal) 2-3 rounds Energizes and increases alertness
General Anxiety/Focus Coherent Breathing 5 - 0 - 5 - 0 5-10 minutes Maximizes resilience
Pain Management Coherent Breathing 5 - 0 - 5 - 0 10+ minutes Distracts from pain signals

Guiding Principles and Safety

  • Listen to Your Body: Do not force the breath. If a technique feels uncomfortable, adjust the counts or stop.
  • Stop if Dizzy: If you feel lightheaded, stop immediately and return to normal breathing.
  • Consistency is Key: A consistent 5-minute daily practice is more effective than one long session per week.
  • Breathe Through Your Nose: Unless a technique specifies otherwise, always breathe through your nose.
  • Maintain Good Posture: Sit or stand tall to allow your diaphragm to move freely.