7 Breathwork Techniques to Calm Your Nervous System

The current state of the world can easily have us feeling anxious or disconnected from ourselves. Yet it's often forgotten that you hold the single most powerful to help calm your nervous system and restore peace and focus right within yourself- your breath.

We rarely consider how much our breathing is affected by our mental and emotional state of being. If we're caught off-guard, we gasp. If we're anxious or worried our breathing gets shallow and high in the chest. If we're content, safe, and peaceful, our breathing is slow and deep.

I noticed recently during an intense day of running with the kids, trying to complete some important business documents, and planning for an upcoming trip that I was feeling stressed. It took getting all the way to late afternoon before I realized... I hadn't breathed deeply AT ALL throughout the day. The kids awoke overnight and I was up early, missing a gentle morning meditation. I then launched right into anxious action mode, running late and feeling overwhelmed. As I finally took the time to breathe deeply for a few minutes, I recognized that my breathing had been shallow and anxious the entire day! It was beyond time for some breathwork techniques.

We know that our breathing can change based on our mental, physical, and emotional state of being... but did you know you have the power to reverse that cycle? Our well-being can be positively impacted simply by breathing. Instead of our breathing getting shallow when we're anxious, we can notice when we're feeling anxious and intentionally slow our breathing to regain our sense of composure.

While on a biological level we understand that breathing supplies our cells with the oxygen they need to function, our breath does so much more! Intentional breathwork can decrease high blood pressure, improve focus and memory, promote creativity, and boost mood. With these 7 breathwork techniques you can also release stress and tension, calm your autonomic nervous system, and heal emotional trauma stored in the body.

1) Diaphragmatic Breathing/Belly Breathing

Diaphragmatic breathing, also known as belly breathing, is a deep breathing technique that involves using the diaphragm to fully engage the lungs. When practicing this method, the focus is on expanding the belly rather than the chest as you inhale. As you breathe in, the diaphragm contracts and moves downward, allowing the lungs to fill with air and causing the abdomen to rise. On the exhale, the diaphragm relaxes, and the belly falls as air is released. This type of breathing encourages more efficient oxygen exchange, promotes relaxation, and helps reduce stress by stimulating the body's parasympathetic nervous system.

2) Box Breathing

Box breathing, also known as square breathing, is a simple yet effective breathing technique that involves four equal phases. To practice box breathing, you inhale slowly and deeply through the nose for a count of four, hold the breath for a count of four, exhale slowly through the mouth for a count of four, and then pause and hold the breath again for another count of four. This cycle is repeated several times, creating a steady rhythm that helps calm the mind, reduce stress, and increase focus. Box breathing is often used in relaxation practices and by individuals seeking to manage anxiety or improve mental clarity, as it promotes a sense of balance and control in both the body and mind.

3) 4-7-8 Breathing

The 4-7-8 breathing technique is a simple, rhythmic breathing pattern designed to promote relaxation and reduce stress. It involves three steps: first, inhale quietly through the nose for a count of 4; second, hold the breath for a count of 7; and third, exhale completely and audibly through the mouth for a count of 8. This cycle is repeated for as long as needed. By focusing on the slow, controlled rhythm of the breath, 4-7-8 breathing helps activate the body's relaxation response, calm the nervous system, and encourage deeper sleep. It's commonly used as a tool for managing anxiety, improving focus, and winding down before bed.

4) Five Finger Breathing

5-finger breathing is a simple, mindful breathing exercise that combines breathwork with the use of your hand as a visual aid to help focus and calm the mind. To practice, extend one hand in front of you with your fingers spread apart. As you breathe in, trace the outside of your thumb with your other hand, and as you exhale, trace down the opposite side of your thumb. Continue tracing each finger with each inhale and exhale, moving from thumb to pinky and back. This technique helps slow down your breath, encourages mindfulness, and can activate the body's relaxation response, reducing stress and anxiety. This is an excellent technique to use with children as it provides them a simple visual to follow.

5) Alternate Nostril Breathing

Alternate nostril breathing, or Nadi Shodhana , is a calming and balancing breathing technique often used in yoga and meditation. It involves using the fingers to close off one nostril at a time while breathing deeply and slowly. To practice, start by sitting comfortably and using your right thumb to close your right nostril. Inhale deeply through your left nostril, then close it using your right ring finger. Release your right nostril and exhale slowly through it. Next, inhale through the right nostril, close it with your thumb, and exhale through the left nostril. This process is repeated in a smooth, controlled cycle. Alternate nostril breathing helps to balance the body's energy, calm the mind, reduce stress, and promote mental clarity by harmonizing the left and right sides of the brain.

6) Lion Breathing

Lion’s Breath, or Simhasana Pranayama, is a powerful and invigorating breathing technique often practiced to release tension, clear the mind, and stimulate energy. To practice Lion's Breath sit comfortably with your spine straight and your hands resting on your knees or thighs. Inhale deeply through your nose, then open your mouth wide, sticking your tongue out towards your chin, and exhale forcefully and audibly through your mouth, making a "ha" sound, as if you're roaring like a lion. The exhale should be strong and purposeful, releasing any pent-up stress or negativity. Lion's Breath helps to activate the throat, face, and jaw muscles, promote relaxation, and is often used to alleviate feelings of anxiety or fatigue, making it a fun and effective tool for emotional release and rejuvenation.

7) Bee Breathing

Bee breathing, or Bhramari Pranayama, is a soothing and calming breathing technique that involves creating a gentle humming sound similar to the buzz of a bee. To practice, sit comfortably with your eyes closed and your mouth relaxed. Take a deep breath in through your nose, and as you exhale, hum softly while keeping your lips closed, allowing the sound to resonate in your head and chest. You can place your fingers lightly on your ears to enhance the vibration. The sound of the hum is the key element, as it creates a calming effect on the nervous system. Bee breathing is known to reduce stress, promote relaxation, and improve focus by calming the mind and encouraging a sense of inner peace. It is especially useful for relieving anxiety and improving sleep quality.

Use these techniques to soothe yourself within the chaos of this world and utilize the calming power of your own breath. And if you could use a little extra support in nurturing your peace and releasing anxiety, enjoy this new 15 Minute Guided Meditation created to do exactly that! Subscribe while you're there to be the first in the know for new guided meditations and informative videos.

Let me know what you'd like to learn more about in the wonderful world of holistic wellness and natural living.

Healing & Peace,

Ashley Kay