Breathwork and Managing Stress

Breathing exercises are a simple yet potent tool for managing chronic stress. Unlike many interventions, they’re free, require no equipment, and can be practiced anywhere. Here are four evidence-based techniques:

1. Diaphragmatic Breathing

Also known as “belly breathing,” this method engages the parasympathetic nervous system — your body’s built-in calm-down mechanism. A 2017 study published in Frontiers in Psychology demonstrated that diaphragmatic breathing “reduced cortisol levels and improved attention.”

How to practice:

• Place one hand on your chest, one on your belly
• Inhale slowly through the nose, expanding your belly (not your chest)
• Exhale slowly through pursed lips
• Repeat for 5-10 minutes

2. 4-7-8 Breathing

Popularized by Dr. Andrew Weil and based on ancient pranayama exercises, this technique is particularly effective for sleep onset.

How to practice:

• Inhale through the nose for 4 seconds
• Hold for 7 seconds
• Exhale through the mouth for 8 seconds
• Repeat 4 times

The extended exhale activates your vagus nerve, triggering a relaxation response.

3. Box Breathing

Used by Navy SEALs for performance under pressure, this technique creates a sense of controlled calm.

How to practice:

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 4 seconds
• Hold for 4 seconds
• Repeat for 4-5 minutes

The symmetry of equal counts helps anchor your attention and quiet racing thoughts.

4. Alternate Nostril Breathing

A yogic technique with clinical validation. A 2013 study in the Indian Journal of Physiology and Pharmacology found it “effective in reducing stress and improving cardiovascular function.”

How to practice:

• Close your right nostril with your right thumb
• Inhale through your left nostril
• Close your left nostril with your ring finger
• Release your right nostril and exhale
• Inhale through your right nostril
• Close it, release your left, and exhale
• Repeat for 5-10 cycles

Making It Stick

The key to breathwork is consistency, not perfection. Start with 3-5 minutes daily — ideally at the same time each day — and build from there. Morning practice sets the tone; evening practice aids sleep.

If you have respiratory conditions, consult your healthcare provider before starting a breathwork practice.

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Breathwork is one component of our comprehensive stress management approach. Learn about our programs that combine breathwork with coaching, nutrition, and movement.