Breathing Techniques for Stress Relief: 3 Simple Ways to Calm Your Mind and Body

When you’re feeling stressed or overwhelmed, your body reacts instantly—even when there’s no real danger. Your breathing speeds up, your heart races, and your muscles tense. This is your body’s natural “fight-or-flight” response, designed to help you handle threats.

While this reaction can be useful in emergencies, if it kicks in too often—like during a busy day or high-pressure moment—it can leave you feeling anxious, wired, or exhausted.

That’s where breathing techniques come in. Slowing your breath and focusing on each inhale and exhale tells your body that you’re safe. This helps settle your nervous system and ease symptoms like a racing heart, tight chest, or swirling thoughts.

It’s one of the most practical and accessible tools for stress relief—and it’s always with you.

How Breathing Helps Reduce Stress

Your breath is directly connected to your autonomic nervous system (ANS), which controls automatic processes like heartbeat, digestion, and how your body responds to stress.

Fast, shallow breathing activates the sympathetic nervous system—your stress mode. But when you slow your breath and breathe deeply—especially using belly breathing—you activate the parasympathetic nervous system, which helps you relax, restore, and recover.

This is why breathing exercises for anxiety and stress work so well. They don’t just help in the moment—they also support your body in gradually reducing tension and balancing stress hormones like cortisol over time.

3:4 Breathing

One of the simplest and most effective techniques we teach in our Stress Control course is 3:4 breathing. It’s quick to learn, easy to practise, and can help calm your body and mind in just a few minutes.

🫁 How to do it:

• Breathe in through your nose for 3 seconds
• Hold your breath for 1 second
• Breathe out slowly through your mouth for 4 seconds
• Repeat this for a few minutes, ideally 4–6 rounds, or until you begin to feel more settled.

✨ Why it helps:
This technique encourages slower, more controlled breathing, helping to activate the parasympathetic nervous system—your body’s natural calming response. The longer exhale helps to slow your heart rate, reduce tension, and ease anxious thoughts.

🕒 When to use it:
3:4 breathing is perfect for everyday stress relief. Use it first thing in the morning, during a stressful moment at work, or in the evening to wind down. It’s also ideal for people who are new to breathing exercises, as the shorter counts make it easy to get started.

💡 Top tip:
Try this technique while sitting or lying somewhere quiet. You can follow along with our guided 3:4 breathing video at the bottom of this blog, or explore a range of audio tracks in the Relaxation and Mindfulness section of your Stress Control at Home course—including music-only versions and different speeds to suit your needs.

Box Breathing (Four-Square Breathing)

Used by athletes, emergency responders, and even Navy SEALs, box breathing is a simple but powerful tool for focus and calm.

🫁 How to do it:

• Breathe in through your nose for 4 seconds
• Hold for 4 seconds
• Breathe out through your mouth for 4 seconds
• Hold for 4 seconds
• Repeat for 4–6 rounds or until you feel more centred.

✨ Why it helps:
Box breathing creates a steady rhythm that helps regulate your breathing, calm racing thoughts, and restore balance to the mind and body. It also helps your body tolerate carbon dioxide better, which can boost emotional resilience.

🕒 When to use it:
Ideal before a big meeting, tough conversation, or anytime you're feeling overwhelmed.

💡 Top tip:
Sit comfortably with your back supported and feet on the ground. Closing your eyes or softening your gaze can help you focus inward.

4-7-8 Breathing

Popularised by Dr Andrew Weil, this technique is often called a “natural tranquilliser for the nervous system.” It’s particularly helpful for sleep and relaxation.

🫁 How to do it:

• Inhale through your nose for 4 seconds
• Hold your breath for 7 seconds
• Exhale slowly through your mouth for 8 seconds
• Start with 3–4 cycles and increase as it becomes easier.

✨ Why it helps:
The long exhale activates the parasympathetic nervous system, slowing your heart rate and easing tension. Holding the breath allows oxygen to circulate fully, while the extended out-breath signals safety to the brain—helping you relax deeply.

🕒 When to use it:
Try it before bed, when you wake during the night, or anytime you need to wind down.

💡 Top tip:
Practise in a quiet, comfortable space. If the 7- or 8-second count feels too long, start shorter and build up gradually.

Start today

Breathing exercises are simple and surprisingly effective. Whether you use 3:4 breathing, box breathing, or 4-7-8, regular practice is the key to success. The more familiar it becomes, the easier it is to find calm when you need it. Try one today—and feel the difference. Start with this quick belly breathing track below to help you relax and reset.