5 Breathing Techniques to Calm Your Nervous System

If you’ve ever felt your heart race during stress or noticed how a deep sigh instantly makes you feel lighter, you’ve already experienced the powerful connection between your breath and your nervous system. Breathing isn’t just something our bodies do automatically — it’s also a tool we can use to signal safety, shift out of “fight or flight,” and return to balance.

Our breath communicates directly with the vagus nerve, the major pathway of the parasympathetic (rest-and-digest) system. By practicing intentional breathing, we can help regulate emotions, calm anxiety, and give our bodies the recovery signals they’re craving.

Here are five simple breathing techniques, with step-by-step instructions for posture, hand placement, and rhythm:

1. Box Breathing (4-4-4-4 Method)

Best for: Calming a racing mind, resetting quickly.

Sit upright or lie down comfortably.
Place one hand on your belly, one on your chest.
Inhale through your nose for 4 counts, letting your belly rise.
Hold your breath gently for 4 counts.
Exhale slowly through your mouth for 4 counts.
Hold again for 4 counts.
Repeat 4–6 cycles.

2. Belly Breathing (Diaphragmatic Breath)

Best for: Activating vagus nerve, grounding the body.

Sit or lie flat, place one hand on your belly and one on your chest.
Inhale slowly through your nose, focusing on the belly hand rising.
Keep your chest hand still.
Exhale gently through pursed lips, letting the belly fall.
Continue for 2–5 minutes.

3. 4-7-8 Breathing

Best for: Relaxation before sleep or after stressful moments. This method is my favorite right before bed.

Sleep easy with 4-7-8

Sit upright, spine straight.
Inhale through the nose for 4 counts.
Hold the breath for 7 counts.
Exhale through the mouth with a soft “whoosh” sound for 8 counts.
Repeat 3–4 times.

4. Alternate Nostril Breathing (Nadi Shodhana)

Best for: Balancing energy, easing anxiety.

Sit comfortably, spine tall.
Rest left hand on lap.
With right hand, use thumb to close the right nostril.
Inhale slowly through the left nostril.
Close the left nostril with ring finger, release thumb, exhale through the right.
Inhale through right nostril, close it, exhale through left.
That’s one cycle. Repeat 5–8 cycles.

5. Coherent Breathing (5-Second Inhale/Exhale)

Best for: Nervous system reset, daily practice.

Sit or lie down, body relaxed.
Inhale through the nose for 5 seconds.
Exhale through the nose for 5 seconds.
Keep the rhythm steady, like gentle waves.
Continue for 5–10 minutes.

Breathing is more than survival — it’s one of the simplest tools we have to regulate our nervous system and reconnect with the present moment. By practicing these techniques, you’ll create a reliable pathway back to calm whenever stress, anxiety, or disassociation arise.

Even just two minutes of intentional breathwork can make a noticeable shift. Start small, choose one technique that resonates, and make it a daily reset for your mind and body. 🌿

Brain Body Bestie