The Secret to Breathing Exercises That Really Work.

Breathing exercises can be one of the fastest and most effective ways to reduce stress, calm the mind and improve overall well-being. But the secret to making them truly effective lies in how you breathe, when you practice and what techniques you use.  I have found a few simple breathing practices can be especially helpful in calming anxiety or relaxing my nervous system before bed to prepare my body and mind for sleep.  In times of stress and anxiety, an easy breathing practice that can be used quickly and effectively as a very valuable tool in the tool box.  One I consistently use as a daily practice.

The Right Way to Breathe for Stress Relief

Many people take shallow, chest-based breaths, which can actually increase anxiety.  My naturopath pointed this out to me once and we also linked it to caffeine anxiety.  It was almost like the need to sigh to get rid of the little shallow breaths that were not giving me enough air.

The key is slow, deep and controlled breathing from the diaphragm (belly breathing), which activates the parasympathetic nervous system, your body’s natural relaxation response.

The Fix: Breathe in through your nose, expanding your belly (not just your chest), then exhale longer than you inhale to trigger relaxation.  If you place your hand on your belly above your belly button you should feel your diaphragm expand as you inhale.

The Secret Formula: Exhale longer than Inhale

One of the most powerful secrets in breath work is making your exhale longer than your inhale.  A longer exhale slows the heart rate, reduces cortisol and signals your nervous system that you’re safe.

 Try This: Inhale for 4 seconds, exhale for 6-8 seconds. Repeat for a few minutes to feel calmer almost instantly.

The Right Breathing Technique for the Right Moment

Not all breathing exercises work the same way.  Choosing the right one for your goal   is key.

 For instant calm: 

Try 4-7-8 Breathing (inhale 4s, hold 7s, exhale 8s) to slow your nervous system.  This is my personal favourite one.

For focus and energy:

Use Box Breathing (inhale 4s, hold 4s, exhale 4s, hold 4s) to reset your mind.

For deep relaxation and sleep:

Practice Double Exhale Breathing (inhale 3-4s, exhale 6-8s).

For anxiety relief:

Use Physiological Sighs (take two quick inhales through the nose, one long  exhale through the mouth).

Consistency Matters More Than Perfection

The real secret? Practice daily, even when you’re not stressed.  Building a habit strengthens your nervous system so that when stress hits, your body naturally knows how to respond.

Start Small: Just 2-5 minutes per day can rewire your body’s stress response over time.

Breathing exercises are simple but powerful tools, when done correctly. Mastering deep belly breathing, longer exhales and the right techniques can transform stress into calm, anytime, anywhere.

Feeling stressed?  Just stop and take a moment to breathe.