Breathing Techniques for Stress Relief
Life can get a little… much sometimes. Stress sneaks up on us in the middle of a busy workday, when we’re stuck in traffic, or even when we’re just lying in bed trying to sleep.
Here’s the thing though, “breathing” is your built-in reset button.
The very thing you’re doing right now can instantly calm your mind, relax your body and give you that “ahh, I’ve got this” feeling.
Today, I want to share two of my favourite breathing techniques: the 4-7-8 method and Square Breathing.
They’re simple, effective, and you can use them anywhere – no yoga mat required!
The 4-7-8 Technique
This one is sometimes called the “relaxing breath,” and for good reason. Here’s how it works:
- Breathe in through your nose for 4 seconds.
- Hold that breath for 7 seconds.
- Exhale slowly through your mouth for 8 seconds.
- Repeat the cycle 3–4 times.
Why it helps: The longer exhale signals to your nervous system that it’s safe to relax. Think of it like pressing the “calm” button in your body. It slows your heart rate, lowers anxiety, and is brilliant before bedtime if your brain won’t switch off.
Fun fact: The 4-7-8 technique was popularised by Dr Andrew Weil, who calls it a “natural tranquilliser for the nervous system.” Some people even nicknamed it the “sleeping pill breath” because regular practice can help you drift off to sleep faster than counting sheep.
Tip: “I absolutely love using the 4-7-8 technique at the end of the day. It’s like telling your body, “hey, the busy part is over, now it’s time to rest.” If you find yourself tossing and turning at night, this is your go-to.
“I usually recommend practising it once in the morning to set a calm tone, and again at night before bed.
“If you’re feeling especially wound up, sneak in a round during the afternoon slump – it works wonders to reset your mind without reaching for that extra coffee.”
Square Breathing (a.k.a. Box Breathing)
This technique is super popular with athletes, military professionals, and anyone who needs to stay calm under pressure. Imagine drawing a square in your mind as you breathe:
- Inhale through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale through your mouth for 4 seconds.
- Hold again for 4 seconds.
Why it helps: The even rhythm keeps your body and mind in balance. It’s brilliant when you’re feeling overwhelmed at work, before a big presentation, or when you just need to ground yourself.
Fun fact: Even Navy SEALs use Square Breathing. They practise it during combat training and in high-stress missions to keep calm, stay sharp, and maintain focus under pressure. When your body wants to go into full fight-or-flight mode, this breathing pattern stops panic in its tracks and helps you stay clear-headed. If it works for them in those intense situations, you can imagine how powerful it can be for managing everyday stress.
Tip: “I think of Square Breathing as my “anytime, anywhere” tool. If you’re heading into a meeting, about to make a tricky phone call, or even standing in a queue feeling impatient, this technique is your best friend.
“Try doing it for 2–3 minutes, 2–3 times a day, especially when you need focus. Personally, I love starting the morning with a few rounds – it helps me feel centred before diving into my to-do list.
“It’s also perfect before public speaking or networking events when those butterflies start fluttering!”
When to Use Each Technique
- 4-7-8 Technique: Best at night, when anxiety is keeping you awake, or anytime you need to wind down and relax deeply.
- Square Breathing: Great in the daytime when you need focus, calmness and mental clarity – especially in stressful situations or high-pressure environments.
Frequently Asked Questions
| Question | Answer |
| How often should I practise these techniques? | Daily if you can! Even just 2–3 minutes can make a noticeable difference to your stress levels. |
| Can I do them anywhere? | Absolutely. No one even needs to know you’re doing them – perfect for meetings, commutes, or even while waiting in a queue. |
| What if I lose count? | Don’t stress about it. The goal isn’t perfection, it’s simply slowing your breath. If you get lost, just gently start again. |
| Are there risks? | For most healthy people, no. If you have breathing difficulties or a medical condition, check with your doctor first. |
| Which technique is best for sleep? | The 4-7-8 technique is often called the “sleeping pill breath” because it’s amazing for winding down at night. |
| Which technique is best during the day? | Square Breathing is brilliant for staying calm, focused and balanced when you’re under pressure. |
Conclusion
Stress might feel like it’s running the show sometimes, but your breath is your secret weapon. With simple techniques like 4-7-8 and Square Breathing, you can give your body permission to relax, reset your mind, and take on the day with a calmer outlook.
And if you’d like to go deeper into stress relief and mental wellbeing, I’d love to help you.
Contact me, Eniko at Altered Mind Hypnotherapy, and let’s work together on building your calm, resilient self.
