Ever feel like your mind is a browser with too many tabs open?

Taking a few deep breaths might be the CTRL+ALT+DEL your system needs.

Breathing techniques are basically a free, portable chill pill you can take anywhere. And unlike that glass of wine or doom-scrolling session, this relaxation method actually works.

I’ve gathered the best breathing techniques that will help you go from stressed-out mess to zen master in minutes. Let’s dive in.

Why Breathing Actually Works (It’s Not Just Woo-Woo)

When you’re stressed, your breathing gets shallow and fast – basically telling your body “DANGER! PANIC TIME!”

By consciously changing your breathing pattern, you’re essentially hacking your nervous system. You’re sending a message that says “Hey, we’re actually fine. Let’s calm down.”

Deep, slow breathing:

• Lowers your heart rate
• Reduces blood pressure
• Relaxes muscle tension
• Increases oxygen flow to your brain
• Triggers your parasympathetic nervous system (the “rest and digest” mode)

This isn’t just ancient wisdom – modern science confirms that controlled breathing has powerful physiological effects.

Getting Started: The Setup

Before we jump into the techniques, let’s make sure you’re set up for success:

• Find a comfortable position – sitting with back straight and feet flat, or lying down
• Loosen any tight clothes (unbuttoning those jeans after a big meal vibes)
• Drop your shoulders away from your ears – we tend to wear them as earrings when stressed
• Unclench your jaw (you’re probably doing it right now)
• Close your eyes if it feels right

Think of this as creating the optimal conditions for your relaxation experiment.

5 Breathing Techniques You Can Use Right Now

1. Box Breathing (The Navy SEAL Favorite)

Navy SEALs use this technique to stay calm under extreme pressure. If it works for them during combat, it’ll probably help with your inbox anxiety.

How to do it:

1. Exhale completely through your mouth
2. Inhale through your nose for 4 seconds
3. Hold your breath for 4 seconds
4. Exhale through your mouth for 4 seconds
5. Hold your lungs empty for 4 seconds
6. Repeat 4-7 times

This creates a perfect square pattern (hence “box breathing”). It’s like putting your nervous system in timeout.

Research shows this technique can quickly lower stress hormones and help you regain mental clarity.

2. The 4-7-8 Breath (Your New Sleep Hack)

This technique is like a natural tranquilizer for your nervous system. It’s especially good for helping you fall asleep, but works anytime stress hits.

How to do it:

1. Place your tongue just behind your upper front teeth
2. Inhale quietly through your nose for 4 seconds
3. Hold your breath for 7 seconds
4. Exhale completely through your mouth (making a whoosh sound) for 8 seconds
5. Repeat up to 4 times when starting out

The extended exhale is what makes this technique so powerful – it forces your body into deeper relaxation.

Pro tip: I use this when I can’t sleep, and I’m usually out before I hit the third repetition.

3. Alternate Nostril Breathing (Balance Your Brain)

This one might look weird in public, but it’s amazing for bringing balance when you feel scattered or overwhelmed.

How to do it:

1. Sit comfortably with a straight spine
2. Use your right thumb to close your right nostril
3. Inhale deeply through your left nostril
4. Close your left nostril with your ring finger
5. Release your right nostril and exhale
6. Inhale through the right nostril
7. Close it, open the left, exhale through the left
8. That’s one cycle – repeat for 5 minutes

This technique literally balances both hemispheres of your brain and has been shown to reduce blood pressure and anxiety.

4. Lion’s Breath (For When You Need to Let It OUT)

Sometimes you need to release tension more forcefully. Lion’s breath is perfect for those moments when you feel like screaming into a pillow.

How to do it:

1. Sit up straight
2. Inhale deeply through your nose
3. Open your mouth wide, stick your tongue out toward your chin
4. Exhale forcefully with a “HAAA” sound
5. Feel ridiculous but also surprisingly better
6. Repeat 2-3 times

This one is especially good for releasing tension in your face and jaw. Plus, it’s impossible to take yourself too seriously while doing it.

5. Belly Breathing (The Foundation of All Relaxation)

This is the simplest but perhaps most powerful technique. Most of us breathe shallowly into our chest, but deep belly breathing activates your body’s relaxation response.

How to do it:

1. Place one hand on your belly, one on your chest
2. Breathe in slowly through your nose, feeling your belly (not chest) expand
3. Exhale slowly through slightly pursed lips
4. Focus on the sensation of your belly rising and falling
5. Continue for 3-5 minutes

This is the breathing pattern we naturally do when sleeping. By consciously breathing this way, you’re telling your body “it’s safe to relax now.”

Making These Techniques Work For You

The beauty of breathing exercises is that they’re completely portable and free. Here’s how to get the most benefit:

• Start small – 3-5 minutes daily builds the neural pathways
• Create triggers – do your breathing practice at red lights, while waiting in line, or before checking email
• Combine with other practices – try adding body scanning or progressive muscle relaxation
• Don’t force it – if you feel lightheaded, return to normal breathing

Remember that these techniques get more effective with practice. It’s like building a mental fitness muscle that gets stronger over time.

When To Use These Techniques

• Before a stressful meeting or presentation
• When you feel anxiety rising
• To help fall asleep faster
• During an argument (before you say something you’ll regret)
• When traffic is making you lose your mind
• As part of your morning or evening routine

The best breathing technique is the one you’ll actually use. Start with whichever one feels most natural to you.

The Bottom Line

Your breath is the remote control to your nervous system. Learning to use it effectively gives you a superpower most people don’t have – the ability to calm yourself anywhere, anytime.

Next time you feel stress taking over, remember: you’re just a few breaths away from feeling better.

And if someone catches you doing Lion’s Breath in the office bathroom? Just tell them you’re practicing advanced stress management techniques.