How to Use Breathwork Techniques for Stress and Anxiety Relief

Hey there! If you’ve been feeling overwhelmed or anxious lately, I totally get it. Life can get hectic, and sometimes, it feels like the stress just builds up and won’t let go.

But here’s something simple you can try: breathwork. It’s amazing how much control we have over our stress levels simply by focusing on our breath. You don’t need any fancy equipment, and it only takes a few minutes to feel calmer and more grounded.

Breathwork, or conscious breathing, is a technique that helps regulate your nervous system by tapping into your body’s natural relaxation response. When we’re stressed, our breathing tends to become shallow and fast, which can fuel feelings of anxiety.

But when we slow it down and breathe deeply, we send signals to our brain that it’s okay to relax.

Here are a few easy breathwork techniques that you can practice whenever you’re feeling stressed or anxious:

1. Box Breathing (4-4-4-4)
This technique is super simple but really effective at calming the mind and body. Start by inhaling through your nose for a count of four. Hold your breath for four counts, then exhale through your nose for four counts.

Finally, hold your breath again for four counts before starting the cycle over. It’s called “box breathing” because of the even four-part rhythm, and it works by helping to slow down your heart rate and focus your mind. Try this for about 3-5 minutes, and notice how much more grounded you feel.

2. 4-7-8 Breathing
The 4-7-8 breathing method is another great way to calm your nerves, especially if you’re feeling anxious or even having trouble sleeping. Here’s how it works: Inhale deeply through your nose for four counts, hold your breath for seven counts, and then exhale slowly through your mouth for eight counts.

The long exhale helps release built-up tension, and holding your breath for seven seconds helps you pause and regain control. It’s a great technique for releasing stress when your mind is racing.

3. Alternate Nostril Breathing (Nadi Shodhana)
This one might feel a little different, but it’s a traditional yoga breathing technique that’s known for balancing the body and calming the mind. Start by sitting comfortably. Close your right nostril with your thumb, and inhale through your left nostril for a count of four.

Then, close your left nostril with your ring finger, open your right nostril, and exhale through the right side. Inhale through the right nostril, close it, and exhale through the left. Repeat this for about five minutes. Alternate nostril breathing is great for reducing anxiety and clearing mental fog.

4. Diaphragmatic Breathing (Belly Breathing)
Belly breathing is all about engaging your diaphragm, the muscle that helps you breathe more deeply. Place one hand on your chest and the other on your belly. Take a slow, deep breath through your nose, and let your belly rise as you fill your lungs with air.

Your chest should stay relatively still. Exhale slowly through your mouth, allowing your belly to fall. This technique can help lower your stress hormones, reduce heart rate, and leave you feeling more relaxed in minutes. It’s a great go-to when stress hits unexpectedly.

5. Resonant Breathing (Coherent Breathing)
Resonant breathing is all about finding a calming rhythm that’s easy to maintain. Aim for a slow, steady breath where you inhale for five counts and exhale for five counts.

This creates a harmonious balance in your body and mind. The slower pace helps regulate your nervous system, encouraging feelings of calm and reducing anxiety. You can practice this technique while sitting, lying down, or even during a walk to help maintain a sense of peace throughout your day.

Breathwork is one of the most accessible tools we have for managing stress and anxiety. What I love about these techniques is that you can do them anywhere—whether you’re at home, sitting at your desk, or even in the middle of a stressful situation.

Just a few minutes of focused breathing can shift your entire mood, helping you feel more in control and at peace.

Give these techniques a try the next time you’re feeling overwhelmed, and let me know how it goes! You might be surprised at how powerful a few mindful breaths can be.