Exhale the Tension: Breathing Techniques
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Life can be pretty rough sometimes, can’t it?
Between the busyness of a chaotic weekday, the unexpected, and simply trying to keep up with the pace of it all, we end up wound up tighter than we ever realize. Stress creeps in at the most unexpected times and catches us off guard. We become reactive and less polite, and we lash out at others without meaning to. Sadly, this has become the new normal in this day and age. The good news is that one of the most powerful tools to bring you back to center is right under your nose this whole time – quite literally.
Not just the automatic kind, but conscious, intentional breathing. When we slow down and breathe with awareness, it’s like pressing a reset button for the body’s nervous system. Things don't magically disappear—but we soften. We return to ourselves. Stress loses its grip.
Here are three breathing techniques that have genuinely helped many to navigate stress more gracefully. May they offer you the same support when life starts to feel a bit too heavy.
1. Box Breathing (A Simple Ritual of Four)
This one is a great go-to when you are feeling anxious or scattered. It’s sometimes called “square breathing” because you inhale, hold, exhale, and hold again—all for the same count.
Here’s how it goes:
- Inhale through your nose for 4 seconds
- Hold your breath for 4 seconds
- Exhale slowly through your mouth for 4 seconds
- Hold again for 4 seconds
- Repeat for 3–5 rounds (or more if it feels good)
Something about this rhythm—so steady and balanced—can calm us instantly. Navy SEALs use it to stay calm in high-stress situations. If it works for them, it’s probably worth trying on a rough Tuesday afternoon.
2. 4-7-8 Breathing (A Natural Sedative)
If your thoughts are spiraling or you’re trying to fall asleep after a hectic day, this technique could be your best friend. Developed by Dr. Andrew Weil, it’s often described as a “natural tranquilizer” for the nervous system.
Here’s the pattern:
- Inhale quietly through the nose for 4 seconds
- Hold the breath for 7 seconds
- Exhale completely through the mouth (with a whooshing sound) for 8 seconds
- Repeat 4 cycles
The longer exhale really helps shift the body into rest mode.
3. Ocean Breathing (a.k.a. Ujjayi Breath)
This one comes from yoga, and it’s incredibly grounding. It is great to use when you feel overwhelmed but you still need to keep going—like during work or even walking.
Here’s how:
- Slightly constrict the back of your throat, as if you’re fogging up a mirror—but keep your mouth closed
- Inhale and exhale slowly through your nose, making a soft “ocean wave” sound in your throat
- Keep the breath steady and deep
It’s subtle, but that gentle sound and sensation has the ability to soothe the nervous system and keep you anchored. Think of it as breathing with presence—drawing you back into the moment without needing to stop everything you’re doing.
A Little Note:
If you’re feeling tense or overwhelmed right now, you’re not alone. Truly. Even just reading about breathing might feel like a small exhale already.
The beautiful thing is, you don’t need to carve out an hour, find a perfect cushion, or have silence to breathe intentionally. Just pause. Right here. Right now.
Take a breath in…
Hold for a moment…
And exhale slowly.
There. That was a reset.
May your breath be your gentle companion today—and every day you need it.
With warmth and calm,
— Jeannie Helene