Breathe Into Balance: 3 Simple Breathwork Practices to Calm Your Nervous System
breathwork calms
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breathwork calms 〰️
Life has stress. Being a mom adds stress. Balancing a job, relationships, our self care….can all create stress. So learning how to self-regulate in those moments is super important to me. Through my yoga practice and teacher training, I have learned that one of the most powerful tools we all have access to is our breath.
Breathwork is an intentional way to regulate our nervous system, soothe anxiety, and reconnect with the present moment. And the best part? It is so easy to use and is always accessible. You don’t need a yoga mat, a quiet room, or a big time commitment. Just a few mindful minutes can help bring our body and mind back into balance.
This week, I wanted to share a few breath work practices with you that are simple, but effective in reducing stress and activating the parasympathetic nervous system (Hello, rest and digest!) Here are three easy, effective breathwork techniques you can incorporate into your routine to maintain a calm center of gravity or try the next time you’re feeling overwhelmed, stressed, or just need a reset.
1. The 4-7-8 Breath
This technique is like a nervous system reset button.
How to do it:
Inhale through your nose for 4 counts
Hold your breath for 7 counts
Exhale slowly through your mouth for 8 counts
Repeat for 3–4 rounds
This breath slows the heart rate and activates the parasympathetic nervous system. It’s perfect before bed, during a stressful moment, or anytime your mind feels overstimulated.
2. Box Breathing (also known as Square Breathing)
This technique is used by athletes, Navy SEALs, and high-performers to stay calm and focused.
How to do it:
Inhale for 4 counts
Hold for 4 counts
Exhale for 4 counts
Hold at the bottom for 4 counts
Repeat for 4–5 rounds
Box breathing helps create a rhythm that brings steadiness to your body and clarity to your mind. Try it before a big meeting, when you feel emotionally activated, or waiting in traffic.
3. Sighing It Out
Yes—intentional sighing can be therapeutic.
How to do it:
Inhale through the nose
Take a second inhale on top of that (just a little more air)
Open the mouth and sigh it all out slowly
Repeat 3–5 times. This technique has been shown to reduce physiological stimulation and help downshift the nervous system quickly. It’s especially effective if you feel tension in your chest or shoulders.
Breath Is the Gateway to Calm
These simple breath practices can shift you out of fight-or-flight and into a state of calm and clarity within minutes. I would also like to recommend “Peace is Every Step” by Thich That Hanh as a great read to have on hand as a guide for mindfulness. This can support your breathwork and journey of cultivating a consistently regulated nervous system.
If you try any of these techniques, I’d love to hear how they support you. Remember, regulating your nervous system isn’t about doing more—it’s about coming back to yourself.
Breathe deeply. Your calm is just a few breaths away.