How to use breathing to shift from stressed to rested—anywhere, anytime

You don’t need a meditation app, a yoga mat, or even a quiet room to calm your nervous system. You just need your breath.

In moments of stress, overwhelm, or mental fog, your breath is one of the fastest and most powerful tools you have to restore calm and clarity. Whether you’re managing daily pressure, emotional tension, or winding down before sleep, intentional breathing can help shift your body from a reactive state into a restful one.

The science behind it: Your nervous system at work

Your body has two main branches of the autonomic nervous system:

• The sympathetic nervous system (fight or flight)
  
  
• The parasympathetic nervous system (rest and digest)
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These systems don’t operate fully at the same time—when one is dominant, the other quiets. So, when you're stuck in fight-or-flight mode (racing thoughts, tight chest, shallow breathing), intentionally shifting your breath can activate the rest-and-digest response.

Just a few rounds of deep, slow breathing can help lower heart rate, ease muscle tension, and bring a sense of calm to both body and mind.

“Rested is digested”: Why deep breathing before eating matters

Breathing deeply before a meal can help your body shift into the parasympathetic state, where digestion actually happens. When you’re relaxed, digestive enzymes work more effectively, gut muscles contract in rhythm, and nutrients are better absorbed.

Taking just 30–60 seconds to pause and breathe before eating can support smoother digestion and reduce post-meal discomfort.

Try 1–2 rounds of box breathing or a few physiological sighs (more on these techniques below) before your next meal. You may be surprised by how much calmer and more present you feel.

Breathing exercises you can do anywhere

Here are four simple breathing techniques you can use at any time of day. No equipment. No cost. Just you and your breath.

Box breathing (4-4-4-4)

Best for: Calming the nervous system and regaining focus

• Inhale for 4 seconds
  
  
• Hold for 4 seconds
  
  
• Exhale for 4 seconds
  
  
• Hold for 4 seconds
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• Repeat for 4–10 rounds

‍Tip: visualize tracing the sides of a box as you breathe.

Physiological sigh

Best for: Quick stress relief and emotional reset

• Inhale deeply through your nose
  
  
• Take a second, shorter inhale to "top off" your breath
  
  
• Exhale slowly and fully through your mouth
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• Repeat 2–3 times

This mimics your body’s natural sigh to regulate the nervous system and release tension.

5-5-7 breathing

Best for: Gentle daytime relaxation or emotional regulation

• Inhale for 5 seconds
  
  
• Hold for 5 seconds
  
  
• Exhale for 7 seconds
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• Repeat for 5–10 rounds

This pattern emphasizes a longer exhale to activate the parasympathetic system, with shorter breath holds that feel accessible for most people.

4-7-8 breathing

Best for: Reducing anxiety and preparing for sleep

• Inhale for 4 seconds
  
  
• Hold for 7 seconds
  
  
• Exhale for 8 seconds
  
• Repeat for 4–8 rounds

This slower rhythm helps shift the body into a restful state. The long breath hold can feel intense for some, so adjust as needed.

Which breathing technique is best?

It depends on how you're feeling and what your body responds to best.

• 5-5-7 is a great choice if you're new to breathwork or want a gentler approach during the day.
  
  
• 4-7-8 offers deeper nervous system benefits and may be more effective for falling asleep or managing intense anxiety.

Whatever technique you use, start with 3–5 rounds and work your way up to 10. As long as you’re breathing with ease and not forcing the pattern, there’s no harm in continuing longer.

Final thoughts

Your breath is always with you—and with a few intentional minutes, it can take you from stressed to settled. These techniques are simple, science-backed, and incredibly effective for shifting your state in real time.

Try them in the morning, before a big meeting, before meals, or at night when your mind won’t turn off.

Breathe in. Hold. Breathe out. Repeat. You’ve got this.

Breathing technique FAQs

Q: How quickly will breathwork calm me down?

A: You may notice a shift in as little as 1–2 minutes. A few slow, intentional breaths is all it takes to start lowering your heart rate and calming your nervous system.

Q: How often should I practice breathing exercises?

A: Every day is best, even if it’s just for a few minutes. You can do it as needed when you feel stressed, or at specific times of the day, like before meals, before bed, or after a workout.

Q: Can I do these techniques lying down or standing up?

A: Either is fine, so do what works for you. Many people prefer to be seated because it helps them focus solely on their breath, but you can practice breathwork while lying down, standing in line, or even when you’re walking, so long as you can breathe comfortably.

Q: What if I get lightheaded?

A: This is common, especially for beginners. If you get lightheaded, return to your natural breathing for a few minutes. Then try your breathing technique again with shorter inhale/exhale counts or fewer rounds.

Q: Do I need to breathe through my nose or mouth?

A: If you can, breathe through your nose when inhaling and exhaling. This allows your body to filter, warm, and humidify the air. For some techniques, like the physiological sigh, a slow mouth exhale is recommended to release tension more effectively.

Written by Kory Morse

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Thayer, J. F., & Lane, R. D. (2000). A model of neurovisceral integration in emotion regulation and dysregulation. Journal of Affective Disorders, 61(3), 201–216.

• Explains the connection between the autonomic nervous system and emotion regulation, highlighting how breathing can modulate heart rate variability and parasympathetic activation.
  
  

2. Zaccaro, A., Piarulli, A., Laurino, M., et al. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.
   
   
   • Systematic review showing that slow breathing techniques increase parasympathetic activity, reduce stress markers, and improve emotional well-being.
     
     
3. Huberman, A. D. (2021). Using the body to control the mind. Huberman Lab Podcast, Episode 10.
   
   
   • Discusses the physiological sigh and how it’s one of the fastest ways to calm the autonomic nervous system, supported by neuroscience research.
     
     
4. Ma, X., Yue, Z. Q., Gong, Z. Q., et al. (2017). The effect of diaphragmatic breathing on attention, negative affect and stress in healthy adults. Frontiers in Psychology, 8, 874.
   
   
   • Demonstrates how deep, controlled breathing improves focus, reduces cortisol levels, and enhances emotional regulation.
     
     
5. Porges, S. W. (2009). The polyvagal theory: New insights into adaptive reactions of the autonomic nervous system. Cleveland Clinic Journal of Medicine, 76(S2), S86–S90.
   
   
   • Offers a theoretical framework for how breathing and vagal tone influence the shift from sympathetic to parasympathetic states.
     
     
6. Koch, C., Wilhelm, M., Salzmann, S., Rief, W., & Euteneuer, F. (2019). A meta-analysis of heart rate variability in major depression. Psychological Medicine, 49(12), 1948–1957.
   
   
   • Supports how parasympathetic activity (measured by HRV) plays a key role in mental health and how it can be influenced through breathwork.
     
     
7. Wilson, C., & Hainsworth, R. (1989). Reflex effects of abdominal visceral afferents on sympathetic efferent nerve activity in the rabbit. The Journal of Physiology, 410(1), 499–512.
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   Early evidence supporting the gut-brain-autonomic connection, laying groundwork for how breath and relaxation before meals can enhance digestion.