Breathing Exercises

Why Breathing Works

Your breath is directly connected to your nervous system. Fast, shallow breathing signals danger. Slow, deep breathing signals safety. You can consciously shift from stressed to calm in under a minute just by changing how you breathe.

Box Breathing (4-4-4-4)

Used by Navy SEALs for stress management:

1. Inhale for 4 counts
2. Hold for 4 counts
3. Exhale for 4 counts
4. Hold for 4 counts
5. Repeat 4 times

This takes about 1 minute and measurably reduces cortisol.

4-7-8 Breathing

Dr. Andrew Weil's relaxation technique:

1. Inhale through nose for 4 counts
2. Hold for 7 counts
3. Exhale through mouth for 8 counts
4. Repeat 4 times

The long exhale activates the calming response. Good for anxiety or before sleep.

Physiological Sigh

The fastest way to calm down (Stanford research):

1. Inhale through nose
2. At the top, take another quick inhale (double inhale)
3. Long, slow exhale through mouth
4. One or two of these is usually enough

This naturally happens when you cry or sigh. Doing it consciously triggers the same calming effect.

Energizing Breath

When you need to wake up, not calm down:

• Shorter exhales than inhales — 4 count in, 2 count out
• Faster pace — Speeds up heart rate slightly
• 10-20 breaths — Enough to feel more alert

This is the opposite of calming breathing and genuinely increases alertness.

When to Use Which

• Stressed or anxious — Physiological sigh or 4-7-8
• Need general reset — Box breathing
• Before a big meeting — Box breathing
• Afternoon slump — Energizing breath
• Can't sleep — 4-7-8 breathing