Breathing for stress: 7 calming techniques that *actually* work
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Feeling stressed out or overwhelmed? Discover 7 simple ways to use your breath to reduce tension, clear your mind, and create a little calm when life gets chaotic.
When life feels stressful, your whole body can go into overdrive. Your chest may tighten, your fists might ball up, and most notably, your breath can get shallow and fast.
The irony is that focusing on your breath—the very thing that stress hijacks—is one of the simplest, quickest ways to return to a state of calm.
When you slow your breathing, you tell your nervous system that you’re okay. Just a few intentional inhales and exhales that can nudge your brain and body back toward balance.
So if you want to take the edge off stressful moments, here’s what you need to know. Let’s break down what breathing for stress actually means, how it helps, and dig into some simple techniques you can try anytime, anywhere.
Why breathing can help with stress
Stress lives in the body as much as it does in the mind. When you’re overwhelmed, your sympathetic nervous system—fight-or-flight mode—can kick in automatically, as a way to protect you against perceived threats. It may cause your heart rate to go up, your muscles to tense, and your breath to become fast and shallow.
While this can feel overwhelming, you counteract it just by changing your breathing pattern (and activating your parasympathetic nervous system). In fact, studies have shown that intentional breathing can reduce cortisol (a key stress hormone), lower blood pressure, and even improve focus and emotional regulation.
The best part is, you can feel the effects almost immediately. Sometimes, even just a few mindful breaths are enough to interrupt the stress spiral.
How to breathe for stress relief: 7 simple exercises
When you’re stressed, it’s tough to focus on anything, let alone your breathing. (Let’s be honest — sometimes you’re so in your head that you might forget to breathe altogether.) Still, taking slow, intentional breaths is one of the quickest ways to calm down and feel like yourself again.
The next time you’re stressed, try one of these seven breathing techniques to bring you back to center.
1. Elongated exhales
When your exhale is longer than your inhale, you’re telling your body that it’s safe to relax. Try inhaling through your nose for a count of four and then exhaling through your mouth for a count of six.
Try this method the next time you’re waiting for your coffee or walking to your car. If it helps, you can link it to an existing habit, like brushing your teeth or boiling the kettle.
💙 Calm your nervous system by listening to the Breathing With Affection meditation with Jeff Warren.
2. Box breathing
The rhythm and predictability of box breathing can help regulate your nervous system, which is especially helpful when you’re feeling frazzled or emotionally raw. To practice this, inhale for four counts, hold for four, and exhale for four. Then hold again for four, and repeat this for 4–5 rounds.
It can also be helpful to picture drawing a square as you go, with each side representing a breath phase. If holding your breath is uncomfortable, shorten the hold time or skip it entirely.
3. The 5-4-3-2-1 grounding technique
This technique can ground you when anxiety strikes. Breathe slowly and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. (If you don’t smell or taste anything, just skip those.)
4. 4-7-8 breathing
This method gently slows the heart rate and quiets mental noise. To try it, inhale through your nose for four seconds, hold for seven seconds, and exhale slowly through your mouth for eight seconds. Repeat this three or four times.
Combining this technique with a cozy bedtime ritual, like dimming the lights and spraying a calming scent, can tell your brain that it’s time for sleep.
Read more: 7 deep breathing exercises to help you calm anxiety
5. Three mindful breaths
When you don’t have the time—or the capacity—for anything more structured, try taking three mindful breaths. Just breathe in slowly and notice the air moving through your nose and down into your belly. Exhale. Repeat this two more times.
💙 Listen to Jeff Warren’s quick meditation, Breath SOS, the next time you’re feeling overwhelmed.
6. Breath and mantra
Pairing breath with calming words gives your mind something to focus on and helps you relax. It can help disrupt your spiraling thoughts and also offer a grounding anchor when your nervous system is in overdrive.
Choose a mantra that feels right for you, like “I’m safe” or “soften.” (Here are 20 affirmations for anxiety relief you can also try.)
Read more: How to stop spiraling: 10 ways to manage negative thinking
7. Habit stacking breathwork
New habits are easier to build when you pair them with something you’re already doing. Try linking your breathing to daily routines to create consistent pockets of calm.
You may decide to take three breaths when you’re pouring your morning coffee or just before walking into your office. Or, if you’d rather just stick with a certain time of day, set a phone reminder so you won’t forget.
Breathing for stress FAQs
What is the best breathing technique for stress relief?
There isn’t one technique that’s considered the best. It’s just what works best for you. But here are some methods that can bring you relief:
Elongated exhales can calm your nervous system if your heart is racing.
Box breathing can add helpful structure if you’re struggling to focus under pressure.
The 5-4-3-2-1 method can bring you back to center if your mind is spiraling.
How can breathing help with my stress?
When you’re stressed, your body can enter a fight-or-flight state. This means that your breathing gets fast and shallow, which keeps your stress response activated. By slowing your breath, you can activate your “rest and digest” system, helping you to slow your heart rate and tell your brain that you’re safe.
Basically, breathing gives you a way to interrupt the physiological cycle of stress. It also helps make you more equipped to deal with it.
How long should I do breathing exercises?
You can do breathing exercises for as long as you want. A few mindful breaths in a meeting, five minutes before bed, or 30 seconds in your car during your commute can all make a big difference.
If you’re just getting started, try doing 3–5 minutes once a day and build from there. Consistency is more important than length.
What is the 4–7–8 breathing method?
The 4–7–8 technique is a structured breathing pattern designed to help calm your nervous system. You inhale for four seconds, hold for seven seconds, and exhale for eight seconds. The long exhale helps relax your body, and the hold creates a brief pause to interrupt your anxious thoughts.
This method can be especially useful when you’re winding down at night or managing sleep-related anxiety.
Can breathing help relieve anxiety, too?
Breathing can help manage your anxiety. In fact, it’s one of the most effective and immediate tools you can use. Anxiety usually comes with physical symptoms—like a tight chest and a clenched jaw—and breathwork can help counter those reactions directly.
Slow, deep breathing tells your body that the danger has passed, even if your mind is still catching up. Over time, breathing can also help train your body to respond to stress with more ease and less intensity.
Calm your mind. Change your life.
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