When life gets chaotic, it can help to get back to the basics—and few things are more fundamental than breathing. Although most of our breathing happens automatically, our breathing patterns send constant signals to the brain about our sense of safety, comfort, and emotional state.
Through intentional, controlled breathing, we can interrupt runaway “fight, flight, or freeze” responses, helping the body recover after even the most intense stressors.
Each of the research-backed techniques shared here offers a different approach, with unique benefits and applications (supported by the data).
But please note: If you have lung or heart conditions (including COPD), check with your doctor before engaging in breathing exercises. Certain exercises, like yoga’s alternating nostril breathing, may aggravate these medical conditions.
Although each of these breathing exercises is different, you’ll notice that at a high level, they have a few things in common:
Box breathing, also known as ‘square breathing’, involves breathing in for four seconds, holding for four seconds, breathing out for four seconds, and holding again for four seconds, on repeat.
This breathing exercise is popular not only because it’s easy to remember, but because research demonstrates it’s been highly effective for increasing focus and reducing anxiety.
How: Inhale for 4 counts → Hold for 4 → Exhale for 4 → Hold for 4 → Repeat
Why it works:
For this yoga-derived breathing exercise, breathe in through your nose for four seconds, then hold your breath for seven seconds before exhaling slowly through your mouth for eight seconds. Notice that you breathe in twice as fast as you breathe out, and you take a long break in between.
Research shows this has been effective in helping to activate the parasympathetic nervous system, which is active in rest and digestion. This breathing exercise is also believed to help with sleep.
How: Inhale through nose for 4 counts → Hold for 7 → Exhale slowly through mouth for 8
Why it works:
Pursed lip breathing is similar to the 4-7-8 breathing exercise, but with more resistance on the exhale and no breath holding. To do this exercise, inhale slowly through the nose until you have expanded your lungs fully. Then, push that air out through pursed lips (creating resistance) for twice as long as it took you to breathe in. Some people have likened the exhale to blowing out candles on a birthday cake with a small stream of highly focused air.
This exercise helps discourage people from holding their breath under stress, and it also slows down exhalation. In addition, it reduces the likelihood of air becoming trapped in the lungs, helping ensure an ongoing flow of fresh oxygen. As a result, it’s commonly encouraged for individuals with lung conditions.
Research has also shown its effectiveness for those experiencing states of panic.
How: Inhale slowly through the nose → Exhale through pursed lips (as if blowing out a candle) for twice as long
Why it works:
Coherent breathing, also known as resonance breathing, is highly structured breathing that, when done correctly, results in five-to-six steady breaths per minute. For this exercise, breathe in for five seconds, and then immediately exhale for five seconds.
When breathing is at this pace, heart rate, blood pressure, and respiration become more coordinated, supporting autonomic balance, and for this reason it’s at the core of HRV biofeedback therapy. It’s also been shown to improve mood symptoms and reduce anxiety.
How: Breathe at 5-6 breaths per minute (inhale ~5 sec, exhale ~5 sec)
Why it works:
This diaphragm-engaging breathing technique incorporates the hands to provide extra sensory feedback during the exercise. It’s most effective when done lying down. Place one hand on your chest and the other on your stomach.
As you breathe in, allow your hands to feel the rise of your lungs and belly as they expand and fill with air. On the exhale, feel them gently settle back down.
This practice is especially grounding because it engages both the diaphragm and surrounding muscles for more efficient oxygenation. When used regularly, studies have shown that participants can lower cortisol levels over time, supporting stress reduction and overall wellbeing.
How: Place one hand on the chest and one on the belly → Breathe so the belly rises on inhale, falls on exhale
Why it works:
This yogic breathing technique is based on the idea that each nostril connects to different branches of the autonomic nervous system. The practice suggests that by alternating nostrils, you can help balance sympathetic (activating) and parasympathetic (calming) activity.
The slow, intentional breathing naturally slows your heart rate and lowers arousal levels. And by focusing on the rhythm of alternating nostrils, you quiet mental chatter and stay more grounded in the present moment.
How: Use thumb and ring finger to alternate closing off each nostril during slow breathing
Why it works:
The physiological sigh is one of the most fascinating breathing exercises I’ve come across—it’s my favorite of these seven techniques.
The practice starts with two quick, deep inhales, one stacked right on top of the other. These are often called stacked breaths.
After those rapid intakes, you follow with a long, slow exhale. When I do it, each inhale takes about a second, and I aim for an exhale that lasts around ten seconds.
I like to extend the exhale because the force of those double breaths can feel a little dizzying or disorienting at first. That long, steady release helps me ground myself and settle back into the moment.
How: Take two short inhales (stacked breaths) → Long, slow exhale
Why it works:
These are just a few of the many breathing exercises available — and you might be surprised to learn how varied they are, or how they can help you achieve different goals. The good news is, you can tailor your breathing practice to match the moment you’re in.
Whether you find a favorite that helps you feel balanced and stick with it, or experiment with different techniques to see what works best, the choice is yours. You might decide to try these exercises during a calm moment, or save them for when things feel especially challenging. Either way, what matters most is knowing that these tools exist — and that research shows they can make a real difference when you need them most.
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References:
Laborde, Sylvain, M. Allen, U. Borges, M. Iskra, N. Zammit, M. You, T. Hosang, E. Mosley, and F. Dosseville. “Psychophysiological effects of slow-paced breathing at six cycles per minute with or without heart rate variability biofeedback. Wiley Online Library. https://doi.org/10.1111/psyp.13952. https://onlinelibrary.wiley.com/doi/10.1111/psyp.13952.
Ma Xiao , Yue Zi-Qi , Gong Zhu-Qing , Zhang Hong , Duan Nai-Yue , Shi Yu-Tong , Wei Gao-Xia, Li You-Fa. “The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults.” Frontiers in Psychology. https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2017.00874.
“Diaphragmatic Breathing.” Cleveland Clinic. https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing.
“The Science of Physiological Sigh: Insights from Huberman Lab.” Psych Solutions. https://psychsolutions.ca/the-science-of-physiological-sigh-insights-from-huberman-lab/.
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