Three breathing techniques for finding calm

Breathing is a basic function of us humans, but the way we breathe can change when we’re stressed or anxious. Many of us are in the habit of fast, shallow chest breathing as functional, normal day breathing. This can increase physical tension and may also heighten feelings of anxiety on a day-to-day basis.

Breathing techniques can be a reliable tool for achieving calm. Whether you're stressed at work, anxious about socialising and meeting friends or feel a bit panicky about flying or doing a speech, what you need is a quick way to calm down – and your breath is your most effective tool here. Of course, you likely already know this, but in the moment, it can be easy to forget.

Here are three simple breathing techniques to help you ease yourself into a state of calm.

Box breathing (known as the 4-4-4-4 technique)

This has been known to be used by Navy SEALs and emergency responders, and can help to reduce stress and slow your heart rate.

How to do it

• breathe in through your nose for 4 seconds
• hold there for 4 secs
• exhale slowly through your mouth for 4
• hold empty for 4
• repeat for 3-5 cycles

This technique activates your parasympathetic nervous system, which tells your body all is OK and safe. In many cases, you've likely been telling yourself the opposite, unconsciously perhaps. These equal measures of four seconds build a calming rhythm that breaks this erratic (and often irrational) thinking.

When to use it

You might use this technique in panicked moments, before talks, or when you need to think clearly under stress, for example.

4-7-8 breathing (the natural tranquiliser)

This technique was developed by Dr Andrew Weil, and it is known rather comfortingly as the ‘natural tranquiliser’. It has been proven to be highly effective at calming the nervous system.

How to do it

• breathe in softly through the nose for 4 beats
• hold there for 7 beats
• exhale completely through the mouth for 8 beats (making a whoosh sound)
• hold empty for 4
• repeat 3 or 4 times

That longer exhale is the key with this. Longer outbreaths are known to calm and send a signal to the brain that all is safe and well, and your heart rate will slow down.

When to use it

This technique could be used in bed, before sleep, calming intense anxiety, or just winding down after a busy day.

Behavioural diaphragmatic breathing (tummy breathing)

When we’re stressed or anxious, we tend to resort to shallow breathing, where our chest rises and falls. This can make everything worse without realising it. We need to remember to breathe deeply and slowly – this is the foundation of calm breathing.

How to do it

• place one hand on your chest and the other on your tummy
• take a slow, deep breath in through the nose, ensuring the bottom hand on your tummy rises with your other chest hand staying still
• exhale through the mouth as slowly as you can, feeling that bottom tummy hand fall
• repeat for 5-10 breaths, meditating on the gentle rise and fall

When to use it

This technique can be used at any time where we might feel stressed, anxious or overwhelmed.

Which technique is best to do first?

Diaphragmatic breathing is sometimes best to do first, as it’s for functional breathing or the breathing you should aim for in normal circumstances. Do this in any quiet moment you have for a couple of minutes, just to teach your body how to get the knack. You could make box breathing a close second, as it is nicely structured and a really handy, memorable tool.

Practice, of course, makes perfect. So I would always advise you to work these into your daily routine to aid your stress levels and help improve your emotional well-being.

Making breathwork part of your life

The great thing about breathwork processes is how portable they are. Whether you’re in a meeting, on a train, or in bed, they are so easy to do. Practising these techniques when you’re already calm so that it becomes second nature is ideal. Then, when you need it, you’re all set. If you find your mind wandering, just observe any thought you have from a distance, and come back to the breaths and any counting.