How to breathe properly and why it matters
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
The breath is a powerful tool that can support your mental and physical health. We explore how to breathe properly with 7 stress-busting breathing techniques.
Breathing happens automatically — we do it every moment of our lives. But we rarely pause to consider it. The average person breathes approximately 20,000 times a day, yet many of us are unaware of the impact it can have on our overall health. From regulating our nervous systems to boosting our immune response, breathing plays a crucial role beyond supplying oxygen.
Mindful breathing—a deliberate, conscious form of breathing—brings awareness to your breathing. Through it, you gain the power to alter not just your mental state but also to influence physiological functions like blood pressure, heart rate, and even hormone levels.
Conscious breathing can bring immediate calm, whether you’re stuck in traffic, feeling anxious before a meeting, or struggling to fall asleep. The benefits of breathing properly are backed by both modern science and millennia of human wisdom. That’s why “take a deep breath” is such a common phrase.
How breathing works
Breathing involves more than just your lungs — it’s a complex interplay between the diaphragm, the ribs, and the muscles of the abdomen and neck. When we inhale, the diaphragm contracts and moves downward, drawing air into the lungs. At the same time, the ribcage expands to provide the lungs with enough space to fill with air. When you exhale, the diaphragm relaxes and moves upward, pushing the used air out of the lungs.
How breathing connects the body and mind
Your breath is more than just a biological function — it’s a bridge between your body and mind. Mindfulness, the practice of being fully present in the moment, can enhance the benefits of your breathing exercises.
When you breathe mindfully, you give your mind something neutral to focus on, reducing stress-inducing thoughts. This is why activities that require breath awareness, such as meditation and yoga, can lead to improved mental clarity and emotional wellbeing.
Just like any other skill, learning the art of proper breathing takes consistent practice. And the more you practice, the more you’ll notice its positive impact.
The science of stress and breathing
Breathing exercises can be a powerful tool in reducing stress and promoting relaxation. When we feel stress, our body's evolutionary fight or flight mechanism kicks in, causing rapid, shallow breaths. Without the physical action of fighting or fleeing to match this type of breathing, the fast, shallow breaths can perpetuate a cycle of stress and anxiety.
So, how should we breathe? Shallow, chest-based breathing can trigger the body's stress response, while deep, diaphragmatic breathing engages the body's relaxation response. To become more aware of your breathing, try this mindful breathing technique.
Place one hand on your chest and the other on your abdomen.
As you breathe, notice which hand rises more.
If it's the hand on your chest, focus on engaging your diaphragm with each breath.
The benefits of nose breathing
Breathing through the nose isn't just the social norm, it's also the body’s anatomical preference. The nose filters, humidifies and warms the air before reaching your lungs in a way the mouth can’t do. Scientific studies have shown that nose breathing can enhance lung volume and blood oxygen levels, bringing health benefits like improved focus and reduced stress.
By consciously practicing nose breathing, you also engage in what's known as "diaphragmatic" or "belly" breathing. This kind of breathing allows for better oxygen exchange and activates the parasympathetic nervous system, which can help calm the body and mind. This isn't just anecdotal wisdom—research has shown that breathing through the nose is more efficient and better for overall health than mouth breathing.
7 breathing techniques to help you de-stress
1. Diaphragmatic breathing
Also known as belly breathing, this technique involves taking slow, deep breaths through the nose, expanding the diaphragm rather than the chest. To practice, sit comfortably and place one hand on your chest and the other on your abdomen. Take a deep breath through your nose, allowing your diaphragm to expand. Exhale slowly through the mouth. Repeat several times.
💙 Need to catch your breath? Check out this Guided Breathing exercise with Anna Acton.
2. Breath focus
A simple, effective technique that focuses solely on your breath, eliminating other thoughts. Close your eyes and take slow, deep breaths, concentrating on the sensation of air moving in and out of your lungs.
💙 You can practice breath focus by doing a simple breathing meditation like Pause to Breathe.
3. Lion’s breath
This technique is especially good for releasing tension in the face and chest. Inhale deeply through the nose, open your mouth wide, and stick out your tongue as you exhale, making a 'ha' sound.
💙 Try our Breathing Room meditation whenever you need to release tension and ease stress.
4. 4-7-8 breathing
Inhale through the nose for 4 seconds, hold the breath for 7 seconds, and exhale through the mouth for 8 seconds. It's designed to bring a sense of calm.
💙 Try Breathe into Relaxation the next time you’re feeling stressed and need to get centered.
5. Box breathing
Also known as square breathing, this technique involves inhaling, holding the breath, exhaling, and pausing for an equal number of counts (usually four). It's incredibly effective for calming the nervous system.
6. Ocean breath
Inhale deeply through the nose, filling your lungs. Exhale through the nose while constricting the back of your throat, making an ocean-like sound. This technique can be calming and grounding.
💙 You can explore using this technique with Calm’s Breathe Bubble.
7. Alternate nostril breathing
This involves breathing in through one nostril while closing the other with a finger and then exhaling through the other nostril. It can help create a sense of calm and focus.
💙 Whenever you need to ground and focus yourself, tune into Reset with the Breath.
How to breathe properly FAQs
What is the 4-7-8 breath method?
The 4-7-8 method is a breathing exercise inspired by an ancient yogic technique called pranayama. In this method, you inhale through your nose for 4 seconds, hold the breath for 7 seconds, and then exhale completely through your mouth for 8 seconds.
Should you breathe out through your nose or mouth?
Breathing through the nose is generally recommended as it helps filter and humidify the air and lets the lungs work more efficiently. Nose-breathing also helps to engage your diaphragm and encourages deep abdominal breathing, which benefits both physical and mental health.
Mouth-breathing can dry out your mouth and throat and isn't as effective at oxygenating the body. However, that doesn’t mean that you need to worry every time you have the flu: short-term or situational mouth-breathing is normal and won’t cause long-term damage. Like most things, the general trend is what matters.
What are the disadvantages of mouth breathing?
Breathing through your mouth has the potential to lead to a variety of health issues if it’s your default. For one, it dries out the mouth, promoting bad breath and gum disease. It can also lead to snoring and sleep issues, including sleep apnea.
From a psychological standpoint, mouth breathing is often shallow, which can trigger or worsen anxiety and stress. Long-term mouth breathing can even cause facial and dental abnormalities, particularly in children.
What is 5-2-7 breathing?
The 5-2-7 breathing technique is a timed exercise designed to calm the nervous system. In this method, you breathe in for 5 seconds, hold the breath for 2 seconds, and then breathe out slowly for 7 seconds.
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