The Power of Breath: How to Regain Agency over our Stress Response

Imagine you’re at work, already struggling to meet a deadline, and then your boss drops some last-minute changes that have to be included, and on top of that, your childminder just called in sick — your heart races, your thoughts spiral, and you feel that familiar sense of overwhelm creeping in. In these moments, it can feel like stress is in control, not you. But there’s a powerful tool within you, ready to help you regain calm and composure: your breath.

Breathing is something you do every moment of every day, often without a second thought. Yet, when you start to focus on how you breathe, you can unlock a direct line to your body’s stress response, helping you to quickly lower your heart rate, calm your nervous system, and regain a sense of control.

Before we look into a few different breathing techniques you could try, I want to explain some of the science behind how the breath affects our nervous system because it is seriously cool.

The autonomic nervous system controls all our involuntary bodily functions, such as our heart rate, digestion, and respiratory rate. It has two main branches: The sympathetic nervous system (SNS) is often referred to as our “fight or flight” system, and its main job is to prepare our body for action, increasing our heart rate and blood pressure, among other responses. Then we have the parasympathetic nervous system (PNS), known as the “rest and digest” system, it promotes relaxation, slowing down the heart rate and aiding in digestion.

When you breathe in, several physiological changes occur that lead to an increase in your heart rate: First, your diaphragm (a dome-shaped muscle below the lungs) moves downward. This action expands your chest cavity, allowing your lungs to fill with air. This expansion decreases the pressure inside the chest (intrathoracic pressure) relative to the pressure outside the body. As the chest expands and intrathoracic pressure drops, more blood returns to the heart from the veins (known as increased venous return). Your heart’s right atrium fills with more blood, and to accommodate this increased volume, your heart beats faster. As venous return increases, your heart pumps more blood into the circulation, temporarily increasing blood pressure. Baroreceptors — sensors located in the walls of blood vessels, detect this change and signal the brain to activate the sympathetic nervous system, further increasing your heart rate to manage the increased blood volume. Inhaling also reduces pressure on your vagus nerve, the main activator of our parasympathetic nervous system, you guessed it: increasing your heart rate even further.

When you breathe out, you effectively reverse this process, which leads to a decrease in your heart rate. First, your diaphragm relaxes and moves upward, reducing the space in your chest cavity. This compression causes your lungs to expel air, which increases the pressure inside the chest (intrathoracic pressure) relative to the pressure outside the body. As the chest cavity contracts and intrathoracic pressure rises, the amount of blood returning to the heart from the veins decreases, known as reduced venous return. With less blood filling your heart’s right atrium, it doesn’t need to pump as forcefully, leading to a slower heart rate.

As venous return decreases, your heart also pumps less blood into circulation, temporarily lowering blood pressure. Your baroreceptors detect this drop in pressure and signal your brain to reduce the activation of the sympathetic nervous system. This reduction in sympathetic activity allows the parasympathetic nervous system, which promotes relaxation and recovery, to take the lead. Exhalation also increases pressure on the vagus nerve, this main driver of the parasympathetic nervous system, which further slows your heart rate.

If you have ever had an ECG, this is why you have those spikes up and down on your read-out.

When you’re stressed, your body triggers your “fight or flight” response. Because your brain, as brilliant as you might think it is, can not tell the difference between your boss and a hungry lion, and thus responds in exactly the same way. And that is by activating this ancient mechanism, governed by the sympathetic nervous system, meant to prepare you to face danger. Your heart rate increases, your muscles tense, and your breathing becomes shallow. Helpful, should you ever find yourself in a life-threatening situation, less so when it is a deadline or an interpersonal conflict.

Here’s where controlled breathing comes in. By consciously slowing down your breath, you activate the parasympathetic nervous system — the body’s “rest and digest” mode. This system counteracts the stress response, slowing your heart rate, reducing blood pressure, and promoting relaxation. In just a few moments, you can shift from a state of anxiety to one of a bit more calm, simply by altering your breath.

There are several breathing exercises you can incorporate into your daily routine. Each one offers unique benefits, but all share the common goal of helping you manage stress more effectively.

Diaphragmatic breathing

First technique is diaphragmatic breathing, often referred to as belly breathing. Unlike shallow chest breathing, which only partially fills the lungs and is often linked with stress and anxiety, diaphragmatic breathing engages the diaphragm — the large muscle located just below your lungs — to promote deep, full breaths. This technique not only enhances the amount of oxygen you take in but also triggers a cascade of calming effects throughout your body.

To begin, find a comfortable position. You can practice this technique while sitting, lying down, or even standing, though lying down may be easiest if you’re new to it. Place a pillow under your knees to support your lower back if you choose to lie down. This position helps to fully relax your body, making it easier to focus on your breathing.

Next, position your hands to increase your awareness of your breath. Place one hand on your chest and the other on your abdomen, just below your rib cage. As you breathe, pay close attention to the movement of your hands. The goal is to feel your abdomen rise and fall with each breath, while your chest remains relatively still. This indicates that you are engaging your diaphragm effectively.

Begin by inhaling deeply through your nose. Focus on drawing the air deep into your lungs, allowing your diaphragm to expand fully. As you do this, your abdomen should rise — this is a sign that you’re breathing deeply enough to engage the diaphragm. Your chest should remain still, confirming that you are not relying on shallow chest breathing.

After a deep inhalation, exhale slowly and completely through your mouth. As you breathe out, allow your abdomen to fall naturally as the air leaves your lungs. You can slightly purse your lips to control the release of air, ensuring that the exhalation is slow and steady. This deliberate control over your breath helps reinforce the calming effects of diaphragmatic breathing.

Repeat this process for several minutes, maintaining a slow, steady rhythm. Start with just a few minutes at a time, gradually increasing the duration as you become more comfortable with the technique. Over time, you’ll find that diaphragmatic breathing becomes easier and more natural, allowing you to access its benefits whenever you need to calm your mind.

As you practice diaphragmatic breathing, your body undergoes several beneficial changes. The most immediate effect is an increase in oxygen intake. By engaging the diaphragm and fully expanding your lungs, you allow more oxygen to enter your bloodstream. This enhanced oxygen exchange not only fuels your body’s cells more efficiently but also boosts your energy levels, helping you feel more alert and focused.

But the benefits of diaphragmatic breathing extend far beyond just improved oxygenation. As you breathe deeply and slowly, your body shifts from a state of stress to one of relaxation. This shift is driven by the activation of the parasympathetic nervous system. When this system takes over, levels of cortisol — the hormone associated with stress — decrease, and your heart rate slows. Your muscles relax, and your blood pressure drops, allowing your entire body to enter a state of calm.

This calming effect is largely mediated by the vagus nerve, the main nerve of the parasympathetic nervous system. When you exhale slowly, the increased pressure on the vagus nerve sends signals to your brain to reduce sympathetic nervous system activity and enhance parasympathetic activity. As a result, your heart rate slows down, and you feel more at ease.

Over time, regular practice of diaphragmatic breathing can also lead to improved heart rate variability (HRV), a measure of the variation in time between each heartbeat. Higher HRV is associated with better cardiovascular health and greater resilience to stress. In other words, the more you practice diaphragmatic breathing, the better your body becomes at handling stress and maintaining a state of balance.

4–7–8 breathing

The 4–7–8 breathing technique, developed by Dr. Andrew Weil, offers a straightforward yet very effective way to tap into the calming power of your breath. This technique, rooted in ancient yogic practices, is designed to quickly bring you back into a state of relaxation, regardless where you are. It is especially handy when you are at your desk or in a public place where a more discrete technique might be called for.

The beauty of 4–7–8 breathing lies in its simplicity. You don’t need any special equipment, and you can do it almost anywhere. To begin, find a comfortable position where you can focus solely on your breath. You might choose to sit with your back straight or lie down if that feels more natural. Either way, the key is to maintain a steady rhythm as you breathe.

Here’s how to practice the 4–7–8 breathing technique: Begin by closing your eyes and placing the tip of your tongue against the ridge of tissue just behind your upper front teeth. Keep your tongue in this position throughout the entire exercise. Slowly inhale through your nose, counting silently to four as you draw the air deep into your lungs. Focus on filling your belly with air, allowing your diaphragm to expand fully. This should be a smooth, controlled inhale.

Once you’ve inhaled, hold your breath for a count of seven. This phase is crucial as it allows the oxygen to permeate your bloodstream, while also giving your body a moment to adjust to the shift in breathing pattern. Holding your breath also creates a slight pause, which can help calm your mind and reduce the rush of anxious thoughts. It’s during this pause that your heart rate may begin to slow down, initiating the relaxation response.

After holding your breath, exhale completely through your mouth for a count of eight, making a soft whooshing sound as you do so. The exhalation should be steady and controlled, ensuring that all the air is expelled from your lungs. This extended exhalation is the most important part of the technique. It activates the parasympathetic nervous system, which helps calm the body by slowing the heart rate and reducing blood pressure. By making the exhalation longer than the inhalation, you’re signaling to your body that it’s time to relax.

Complete the cycle by repeating the process three more times, for a total of four breaths. If you’re new to this technique, it’s important to start with just four breaths at a time. As you become more comfortable with the practice, you can gradually increase the number of cycles.

The deliberate pacing of your breath in the 4–7–8 pattern helps again to activate the parasympathetic nervous system and the extended exhalation phase is particularly effective in lowering your heart rate and blood pressure as it stimulates the vagus nerve. Holding your breath for a count of seven also allows more oxygen to enter your bloodstream and ensures that your body uses this oxygen efficiently. By the time you exhale, your body is better oxygenated, which can lead to clearer thinking and a reduction in feelings of anxiety or panic.

Box breathing

Box breathing, also known as square breathing, is yet another simple and effective breathing technique. It is often prescribed for those having difficulties falling asleep but can be used in any situation. Like 4–7–8 breathing, it can be practiced discretely from anywhere.

Sit or lie down in a comfortable position where you can relax your muscles. Close your eyes, to minimize distractions so you can fully focus on your breathing. Slowly inhale through your nose for a count of four. Focus on filling your lungs and expanding your belly as you breathe in. Hold your breath for another count of four. During this pause, try to keep your body relaxed. Exhale slowly and fully through your mouth for a count of four. Empty your lungs completely. Hold your breath on empty for a count of four before beginning the next cycle. Continue this cycle for several minutes, or until you feel more relaxed and centered. A typical session might last 2–5 minutes, but you can adjust the duration based on your needs.

By controlling your breath in a structured pattern, you help regulate your oxygen intake and carbon dioxide expulsion, which can stabilize your heart rate and promote relaxation. You once again activate the parasympathetic nervous system. The focus and structure of box breathing can also help you interrupt anxious thoughts and reduce the physiological symptoms of stress, such as a racing heart or rapid breathing. The meditative nature of box breathing helps clear the mind and can improve concentration, making it a particularly useful technique before activities that require mental clarity, such as studying, presenting, or making important decisions.

Alternate Nostril Breathing

Rooted in yoga and known in Sanskrit as Nadi Shodhana, which translates to “channel purification,” this technique involves the simple act of alternating the nostrils through which you breathe. It’s a practice that may feel a bit unfamiliar at first, but its benefits are well researched and it does not only help relax your anxious mind but can also help improve focus and concentration.

Sit in a comfortable position with your spine straight and your shoulders relaxed. You can sit cross-legged on the floor, on a cushion, or in a chair with your feet flat on the ground. Rest your left hand on your lap, palm facing up, in a relaxed position. With your right hand, position your thumb over your right nostril, your ring finger over your left nostril, and your index and middle fingers gently resting between your eyebrows. You’ll use your thumb and ring finger to alternate closing each nostril.

Begin by closing your right nostril with your thumb. Inhale slowly and deeply through your left nostril, filling your lungs completely. Once you’ve inhaled fully, close your left nostril with your ring finger and release your thumb from the right nostril. Exhale slowly and completely through the right nostril. With your left nostril still closed, inhale deeply through the right nostril. Close the right nostril with your thumb again, release the left nostril, and exhale through the left nostril. This completes one round of alternate nostril breathing. Continue this pattern for several minutes, focusing on the breath and the subtle shifts in your mood.

In yoga, it is traditionally believed that alternate nostril breathing balances the hemispheres of the brain by regulating the flow of energy through the left (Ida) and right (Pingala) nadis. This is more of a metaphysical concept rather than a scientifically proven fact. Some studies suggest that alternate nostril breathing may affect brain activity, particularly by influencing EEG patterns, which could theoretically impact hemispheric balance. However, direct evidence that it balances the left and right hemispheres in the way described by traditional yoga is lacking.

However, the effects of alternate nostril breathing on promoting relaxation and reducing stress are well-documented. Studies have shown that this technique can reduce sympathetic nervous system activity and enhance parasympathetic activity. This has been demonstrated through measurements of heart rate variability and cortisol levels, both of which are indicators of stress and relaxation. One such research found that participants who practiced alternate nostril breathing for 15 minutes a day over a four-week period experienced significant reductions in stress levels and improvements in cognitive performance, including attention and memory.

Of course there are many more breathing techniques, but those four are some of the most backed by research and evidence in regards to stress reduction. As with any new skill you learn, it will take time to become proficient in them, so don’t give up if it doesn’t quite work the first few times you try. You wouldn’t expect to hold conversations in Spanish after one lesson or two. The good news is that the more consistent you are in your breathing practice, the more effective it will become. Regardless if you are currently experiencing high levels of stress or not, it is beneficial to start developing those skills before you need them so they are available to you when your brain starts imagining lions.

Sybille Hazward