Deep Breathing Exercises: A Doctor’s Guide to Instant Calm
Deep breathing exercises might be the simplest solution to a startling problem: in a room of 30 people, 21 are experiencing stress and burnout . Even more concerning, stress is associated with approximately a 20% increase in the risk of death, according to researchers in 2023 .
Despite these alarming statistics, we have access to a powerful tool that requires no prescription or special equipment. Breathing exercises don’t have to take much time out of your day . In fact, deep breathing exercises for anxiety can be practiced in just 5 to 10 minutes, 3 to 4 times daily . Furthermore, these techniques have been shown to reduce blood pressure without medication and improve mental well-being while increasing oxygen supply to both brain and lungs .
What makes breathing so effective is the physiological shift it creates. While a typical adult takes about 15-20 breaths per minute, slowing down to just five breaths per minute creates a sweet spot for relaxation and optimal brain function . In this guide, I’ll share doctor-approved techniques to help you harness the calming power of your breath.
Breathing for Calm: 4 Techniques to Reduce Anxiety
When anxiety strikes, your breath becomes one of your most powerful tools for recovery. The way we breathe directly impacts our nervous system, with inhaling linked to our sympathetic (fight-or-flight) response and exhaling connected to our parasympathetic (rest-and-digest) system [1]. This biological connection makes breathing exercises particularly effective for managing stress and anxiety.
Diaphragmatic (Belly) Breathing
This foundational technique engages your diaphragm—the muscle beneath your lungs that should handle about 80% of your breathing work [2]. When practiced regularly, it can reduce self-reported anxiety levels along with physiological indicators including heart rate and breathing rate [3].
To practice belly breathing:
- Sit or lie comfortably with one hand on your chest and one on your stomach
- Inhale slowly through your nose, feeling your stomach rise while your chest remains relatively still
- Purse your lips and exhale through your mouth, engaging your stomach muscles
- Repeat for 5-10 minutes, 3-4 times daily [4]
Initially, this technique might feel challenging, but with consistent practice, it becomes second nature. After eight weeks of regular diaphragmatic breathing, research shows significant improvement in sustained attention and decreased negative emotions [3].
The 4-7-8 Breathing Technique
This powerful method helps shift your body from the sympathetic to parasympathetic state by regulating the hormone cortisol, which controls your fight-or-flight response [5]. Regular practice of this technique has been shown to decrease heart rate and blood pressure, making your body more conducive to sleep [6].
To perform 4-7-8 breathing:
- Sit comfortably and exhale completely through your mouth
- Close your mouth and inhale quietly through your nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale completely through your mouth for 8 seconds, making a whooshing sound
- Repeat this cycle three more times [6]
For optimal results, practice three cycles of this breathing technique twice daily. Many people notice improvements remarkably quickly [6].
Box Breathing
Also known as square breathing, this technique is used by everyone from Navy SEALs to corporate executives to quickly reduce stress and improve focus [7]. A 2023 study in Cell Reports Medicine found that box breathing produced greater improvements in mood and reductions in respiratory rate compared to mindfulness meditation [7].
The steps for box breathing are:
- Sit with your back straight and exhale completely
- Inhale through your nose for 4 counts
- Hold your breath for 4 counts
- Exhale through your mouth for 4 counts
- Hold your breath again for 4 counts
- Repeat for 4-5 cycles [7]
Equal Breathing (Sama Vritti)
This technique focuses on making your inhales and exhales the same length, bringing balance to your nervous system. Research on older adults with high blood pressure demonstrated that equal breathing may help improve mental well-being and increase oxygen supply to both brain and lungs [4].
To practice equal breathing:
- Find a comfortable seated position
- Breathe in and out through your nose
- Count during each inhale and exhale to ensure even duration (typically between 3-5 counts)
- Continue for at least 5 minutes [4]
Beyond specific techniques, the key to effectiveness is consistency. Most breathing exercises show optimal results when practiced for 5-10 minutes, 3-4 times daily [4]. Additionally, research indicates that after eight weeks of regular practice, these techniques become more effective at helping you manage stress levels—unlike anti-anxiety medications, which tend to lose effectiveness over time [8].
What makes these breathing exercises particularly valuable is their accessibility—they can be done anywhere, require no special equipment, and become more effective with regular use. As your diaphragm strengthens through consistent practice, your body’s ability to shift from stress to relaxation becomes more efficient and automatic.
References
[1] – https://www.healthline.com/health/breathing-exercises-for-anxiety
[2] – https://www.lung.org/lung-health-diseases/wellness/breathing-exercises
[3] – https://positivepsychology.com/diaphragmatic-breathing/
[4] – https://www.healthline.com/health/breathing-exercise
[5] – https://www.gundersenhealth.org/health-wellness/mental-health-relationships/4-7-8-breathing-technique
[6] – https://health.clevelandclinic.org/4-7-8-breathing
[7] – https://prenuvo.com/blog/these-3-breathwork-exercises-will-reduce-your-stress-and-anxiety
[8] – https://www.medicalnewstoday.com/articles/324417
