How Breathwork Can Help You Reduce Stress and Anxiety

Let’s be honest—life can feel pretty overwhelming sometimes. Between juggling work, family, and the million other things on our to-do lists, it’s easy to get caught up in stress and anxiety. But what if I told you there’s something simple, powerful, and available to you anytime, anywhere that can help you feel more calm and in control?

Enter: Breathwork. Yep, breathing—something you already do every day—can actually be a game-changer when it comes to managing stress and anxiety.

Let’s break down how it works and how you can easily start using breathwork to find more calm in your day.

Why Breathing Matters

When we’re stressed or anxious, our body kicks into "fight or flight" mode. This is a survival mechanism from back in the day when our ancestors had to deal with life-threatening situations. The problem is, your body can react to everyday stresses (like work deadlines or arguments) the same way it would to a wild animal chasing you.

During stress, your breathing becomes shallow and fast, which tells your brain that something’s wrong and keeps you stuck in that "fight or flight" mode. But the good news? You can flip the script by consciously slowing down and deepening your breath.

Breathwork helps activate your parasympathetic nervous system—this is your body’s natural “rest and digest” mode. It’s like pressing a reset button for your mind and body, helping you calm down, think more clearly, and feel more grounded.

Simple Breathwork Techniques to Try

Here are a few easy breathwork techniques you can practice anytime to help manage stress and anxiety.

1. Coherence Breathing (AKA the 365 Method)

This technique is super simple and highly effective. The idea is to breathe at a steady, relaxed pace of 6 breaths per minute for 5 minutes, 3 times a day (that’s where the name “365” comes from). Here’s how to do it:

Inhale deeply through your nose for 5 seconds.
Exhale slowly through your mouth for 5 seconds.
Repeat for 5 minutes.

Coherence breathing helps balance your heart rate, calm your nervous system, and improve your mental clarity. Plus, it’s easy to fit into your daily routine!

2. Box Breathing

Box breathing is another simple technique that’s great for calming anxiety in the moment. It’s often used by Navy SEALs to stay calm under pressure, so you know it’s powerful! Here’s how it works:

Inhale deeply for 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly for 4 seconds.
Hold again for 4 seconds.
Repeat as needed.

Box breathing helps regulate your breathing pattern and brings you back to the present moment, making it a great go-to technique when you’re feeling overwhelmed.

3. Diaphragmatic Breathing

Sometimes called “belly breathing,” this technique encourages you to breathe deeply from your diaphragm (the muscle just below your lungs) rather than shallow breathing from your chest. Diaphragmatic breathing can reduce stress and lower your heart rate, leaving you feeling much calmer.

Here’s how to try it:

Sit or lie down in a comfortable position.
Place one hand on your chest and the other on your belly.
Inhale deeply through your nose, allowing your belly to expand (your chest should stay relatively still).
Exhale slowly through your mouth.
Repeat for a few minutes.

This kind of deep breathing can help soothe your nervous system, especially when you’re feeling anxious or stressed.

The Mind-Body Connection

So why does breathwork work so well? It’s all about the mind-body connection. When you take control of your breath, you’re sending signals to your brain that you’re safe, and there’s no need to stay in panic mode. This helps calm your body and mind, allowing you to respond to stress more calmly and rationally.

Breathwork also increases oxygen flow to your brain, which can help clear brain fog and make you feel more focused and energized. It’s a win-win!

Why Breathwork is for Everyone

One of the best things about breathwork is that anyone can do it. You don’t need any special equipment or experience. Whether you’re at work, on the bus, or lying in bed, you can practice these techniques and start feeling the benefits. And the more you practice, the easier it gets to tap into that calm state, even when life gets chaotic.

Wrapping It Up

Stress and anxiety might be a part of life, but they don’t have to control you. With something as simple and accessible as breathwork, you can take back control of your mind and body and find more peace in your day.

Next time you’re feeling stressed or anxious, take a moment to slow down and breathe deeply. You’ll be surprised at how much of a difference it can make!

You may be surprised to find out, that the way that you breathe, may be making you stressed...