5 Simple Breathing Techniques to Calm Your Nervous System

In our fast-paced, modern lives, our nervous systems are often stuck in a state of high alert. Fortunately, you carry the most powerful tool for stress relief with you at all times: your breath. By consciously changing how you breathe, you can send signals to your brain to down-regulate cortisol and activate your relaxation response.

1. Box Breathing (4-4-4-4): Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold empty for 4 seconds. Repeat this box pattern 4-5 times. It is used by professionals to regain calm and focus instantly under stress.

2. The 4-7-8 Technique: Inhale quietly through your nose for 4 seconds, hold your breath for 7 seconds, and exhale completely with a whoosh sound for 8 seconds. This acts as a natural tranquilizer for the nervous system and is excellent for falling asleep.

3. Alternate Nostril Breathing (Nadi Shodhana): Use your thumb to close your right nostril, inhale through the left. Close the left nostril with your ring finger, release and exhale through the right. Inhale through the right, close it, and exhale through the left. This balances the left and right hemispheres of the brain.