How can I use breathing exercises to calm down?

Question

Deeper Global · Accepted Answer

Breathing exercises are among the most accessible and effective tools for calming your nervous system and reducing anxiety, stress, and overwhelming emotions. Your breath is directly connected to your autonomic nervous system, and by changing your breathing patterns, you can quickly shift from a state of stress to a state of calm.

Understanding the connection between breathing and your nervous system helps explain why these exercises work. When you're stressed or anxious, your breathing typically becomes shallow and rapid, which signals to your brain that you're in danger. By consciously slowing and deepening your breath, you activate your parasympathetic nervous system and trigger your body's relaxation response.

The 4-7-8 breathing technique is particularly effective for quick calming. Inhale through your nose for 4 counts, hold your breath for 7 counts, then exhale slowly through your mouth for 8 counts. The extended exhale is key to activating relaxation. Repeat this cycle 3-4 times, though you can do more if needed.

Diaphragmatic breathing, also called belly breathing, helps you breathe more deeply and efficiently. Place one hand on your chest and one on your belly. Breathe in slowly through your nose, allowing your belly to rise while keeping your chest relatively still. Exhale slowly through your mouth, letting your belly fall. This engages your diaphragm and promotes deeper, more calming breaths.

Box breathing creates a rhythmic pattern that helps focus your mind while calming your body. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold empty for 4 counts. Visualize drawing a box as you breathe, which gives your mind something concrete to focus on.

The physiological sigh is a natural breathing pattern that your body uses to calm itself. Take a normal inhale through your nose, then take a second, smaller inhale on top of the first one, then exhale slowly through your mouth. This double inhale followed by a long exhale is particularly effective for rapid stress relief.

Counted breathing helps slow your breathing rate and gives your mind something to focus on besides anxious thoughts. Simply count your breaths from 1 to 10, then start over. If you lose count, simply return to 1 without judgment.

Alternate nostril breathing is a yoga technique that can help balance your nervous system. Use your thumb to close your right nostril and inhale through your left nostril, then close your left nostril with your ring finger and exhale through your right nostril. Continue alternating for several cycles.

Extended exhale breathing emphasizes making your exhale longer than your inhale, which specifically activates the parasympathetic nervous system. Try inhaling for 4 counts and exhaling for 6-8 counts, or whatever ratio feels comfortable while making the exhale longer.

Practice breathing exercises regularly, not just during stressful moments. Like any skill, breathing techniques become more effective when you practice them consistently. Even 5-10 minutes of daily breathing practice can improve your overall stress resilience.

Use breathing exercises as a foundation for other relaxation techniques. You can combine breathing with visualization, progressive muscle relaxation, or mindfulness meditation to enhance their effectiveness.

Pay attention to your natural breathing patterns throughout the day to become more aware of how stress affects your breath. This awareness helps you recognize when you need to use breathing exercises and makes the techniques more effective.

Remember that breathing exercises can be done anywhere and anytime without anyone noticing. You can practice them at your desk, in meetings, while driving (keeping your eyes open), or in any situation where you need to calm down quickly.

Be patient with yourself as you learn these techniques. Some people find certain breathing exercises more effective than others, so experiment to find what works best for you. The key is to practice regularly and use the techniques consistently when you need them.

If you feel dizzy or lightheaded while practicing breathing exercises, slow down or take a break. This can happen when you're not used to breathing deeply, and it should improve with practice.