The Power of Breath

Breath Work That Will Change You

“Just breathe.” Maybe someone has said this to you—or you’ve said it to yourself. It may sound overly simple, but research shows it works.

When you’re under stress, your body reacts in powerful ways. While everyone experiences stress differently, there are common physical responses: your nervous system releases stress hormones like adrenaline and cortisol, your heart beats faster, muscles tighten, blood pressure rises, breathing becomes shallow, and your senses sharpen. This is your body preparing for “emergency mode.”

One of the most effective ways to interrupt this stress response is by controlling your breath.

When you slow and deepen your breathing, you send your body the message that you’re safe and in control. This allows your heart rate to slow, your blood pressure to lower, and your muscles to relax. Controlled breathing doesn’t just reduce stress—it can also ease anxiety and help manage symptoms of depression.

In fact, breathing exercises are often called “entry-level meditation.” Anyone can do them, and they’re one of the simplest ways to quiet your mind and calm your body. While you shouldn’t try to maintain controlled breathing all day long, practicing for even a few minutes can make you more aware of your natural breath patterns and help you feel calmer throughout the day.

How to Begin

For the best results, sit upright in a comfortable position. As you inhale, your diaphragm

contracts downward to create space in your chest; as you exhale, it relaxes upward. Allowing this natural expansion and contraction helps you reap the benefits of full, intentional breathing. Here are four simple techniques to try:

1. Just Breathe

The simplest method is to count your breaths. Inhale and count “1,” exhale and count “2,”

inhale “3,” and so on. Count up to five, then return to one. This keeps your focus from

wandering and helps anchor you in the present moment.

2. Box Breathing

Breathe in for four seconds, hold for four, exhale for four, and pause for four. Repeat this

cycle several times, expanding your belly as you inhale. This method is excellent for

calming the nervous system and promoting healing in the body.

3. Alternate Nostril Breathing

Sit tall with a straight spine. Use your thumb to close one nostril and inhale deeply. At the

top of the breath, release your thumb, close the opposite nostril with your ring finger, and

exhale. Continue alternating sides. This practice balances energy, improves focus, and

creates a sense of calm.

4. Deep Breathing

This technique can relieve shortness of breath and help you take in more fresh air. Sit or

stand tall, draw your elbows slightly back to open your chest, then inhale deeply through

your nose. Hold for a count of five, then exhale slowly through your nose.

These are just a few of the many breathing techniques you can use to reduce stress and create more peace in your day. The key is practice. Don’t wait until you’re overwhelmed—start now, so that when stress comes, these techniques will feel natural and automatic.

If you’d like more tips for managing stress and improving your health, please reach out.