Change Your Breathing, Dissolve Your Anxiety - Three Techniques You Can Use Right Now

About a 3 min read.

Breathing Is a Remote Control for Your Nervous System

The autonomic nervous system normally can't be consciously controlled. Breathing is the exception. Inhaling activates sympathetic (tension); exhaling activates parasympathetic (relaxation). Simply extending exhales forces the body into relaxation mode.

Three Techniques for Immediate Use

1. 4-7-8 Breathing

Inhale through nose for 4 seconds, hold 7 seconds, exhale through mouth for 8 seconds. Repeat 4 cycles. Exhale being twice the inhale powerfully activates parasympathetic response. Effective for insomnia too.

2. Box Breathing (4-4-4-4)

Inhale 4 seconds, hold 4, exhale 4, hold 4. Used by US special forces under extreme tension. The even rhythm gives the brain stability, quickly calming panic. (Books on breathing techniques can also be helpful)

3. Physiological Sigh (Double Inhale)

Two short nasal inhales followed by one long mouth exhale. Stanford research showed a single cycle reduces stress hormones. Practicable discreetly in meetings or on trains. (Books on the autonomic nervous system offer concrete regulation methods)

Summary

Use 4-7-8, box breathing, and physiological sighs situationally. The most accessible mental care tool requiring nothing but your lungs.