Breathwork Techniques for Difficult Moments
Breathing is one of the few bodily functions that is both automatic and under conscious control. This unique quality allows us to use our breath to influence our nervous system. When stress or panic takes over, the body activates the sympathetic nervous system, which triggers the fight-or-flight response. This can lead to rapid, shallow breathing, a racing heart, and feelings of being overwhelmed.
Breathwork helps activate the parasympathetic nervous system, which is responsible for the body’s rest-and-digest state. This shift helps:
Slow the heart rate.
Lower blood pressure.
Reduce feelings of anxiety and tension.
Breathwork Techniques to Calm Stress and Panic
Here are five simple yet effective techniques you can try when stress or panic begins to take hold.
1. Diaphragmatic (Belly) Breathing
Diaphragmatic breathing engages the diaphragm, a large muscle at the base of the lungs, to encourage deep, full breaths.
How to Do It:
Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose, allowing your belly to rise (not your chest).
Exhale slowly through your mouth, letting your belly fall.
Repeat for 5–10 minutes, focusing on the rise and fall of your belly.
Why It Works: This technique slows your breathing and ensures you’re using your diaphragm effectively, which naturally signals your nervous system to relax.
You can even do this standing or sitting, and no one will ever notice- this is a great technique to support you when you feel overwhelmed in a public situation.
Find out more about why this works here
2. Box Breathing
Box breathing, also known as square breathing, involves equal-length breaths to promote balance and calmness.
How to Do It:
Inhale through your nose for a count of 4.
Hold your breath for a count of 4.
Exhale slowly through your mouth for a count of 4.
Hold your breath again for a count of 4.
Repeat the cycle for 1–3 minutes.
Why It Works: The structured rhythm helps regulate your breath, slow your heart rate, and bring your mind into the present moment.
3. 4-7-8 Breathing
This technique, developed by Dr. Andrew Weil, is particularly effective for reducing anxiety and promoting relaxation.
How to Do It:
Inhale deeply through your nose for a count of 4.
Hold your breath for a count of 7.
Exhale slowly and fully through your mouth for a count of 8.
Repeat for 4–6 cycles.
Why It Works: The extended exhale helps release tension, and the breath-holding phase encourages deeper relaxation.
4. The Physiological Sigh
The physiological sigh is a natural reflex that the body uses to release tension, often seen in people right before they fall asleep or after crying.
How to Do It:
Take a deep inhale through your nose.
Near the top of the inhale, take a second, shorter inhale to fully expand your lungs.
Exhale slowly and completely through your mouth.
Repeat 2–3 times.
Why It Works: This technique rapidly reduces carbon dioxide in the blood, calming the nervous system and easing feelings of panic.
When to Use Breathwork
During a Panic Attack
If you’re experiencing a panic attack, breathwork can help you regain control. Start with a technique like diaphragmatic breathing or the physiological sigh, as these are simple and effective in the moment.
As a Daily Practice
Incorporating breathwork into your daily routine can help lower your baseline stress levels and build resilience over time. Practices like box breathing are great for this purpose.
Before or After Stressful Events
Use breathwork proactively to prepare for challenging situations (like a presentation or confrontation) or to decompress afterward.
Find our more about why this works here
Tips for Success
Practice in a Calm Environment: Start in a quiet, safe space to build familiarity and confidence with the techniques.
Focus on Consistency: Regular practice makes it easier to use breathwork effectively during moments of acute stress or panic.
Pair with Mindfulness: Combining breathwork with mindfulness techniques, like grounding exercises or meditation, can enhance its benefits.
Be Patient: It’s normal for your mind to wander or for panic to feel overwhelming at first. Gently bring your focus back to your breath.
Final Thoughts
Breathwork is a simple yet powerful tool for managing stress and panic. By engaging the body’s natural relaxation response, these techniques can help you calm your mind, regulate your emotions, and regain a sense of control in difficult moments.
If you’d like personalized guidance on breathwork or other coping strategies, feel free to reach out. Together, we can explore tools that support your journey toward greater peace and resilience.
References
Brown, R. P., & Gerbarg, P. L. (2005). "Sudarshan Kriya Yogic Breathing in the Treatment of Stress, Anxiety, and Depression: Part II—Clinical Applications and Guidelines." Journal of Alternative and Complementary Medicine.
Weil, A. (2011). Breathing: The Master Key to Self-Healing. Sounds True.
Huberman, A. (2021). "The Science of the Physiological Sigh." Huberman Lab Podcast.
