5 Simple Breathing Exercises to Calm Your Nervous System Anytime, Anywhere

We all know that life can be overwhelming. Whether you’re juggling a busy day at work, managing your family, or simply trying to find a quiet moment for yourself, stress can accumulate fast. But did you know that your breath is one of the easiest tools you can use to recalibrate your central nervous system and find your calm?

Breathing techniques are an accessible, powerful way to tap into the parasympathetic nervous system, which helps your body relax and recover. By practicing deep, mindful breathing, you can lower cortisol (the stress hormone), increase oxygen flow to your brain, and reduce the effects of stress and anxiety.

Let’s dive into five simple and effective breathing exercises you can do anytime, anywhere to help you reset.

1. Box Breathing (Square Breathing)

Box breathing is a great exercise to bring balance to your nervous system. It’s easy to do and can be done anywhere—whether you’re in a busy store, stuck in traffic, or just need a quick reset.

• How to do it:

  1. Inhale deeply through your nose for a count of 4.

  2. Hold your breath for a count of 4.

  3. Slowly exhale through your mouth for a count of 4.

  4. Hold again for a count of 4.

  5. Repeat this pattern for at least 4 cycles.

Box breathing helps activate your parasympathetic nervous system, which reduces stress and promotes a state of calm. This technique can be especially helpful when you feel anxiety creeping in.

2. 4-7-8 Breathing

This technique is inspired by ancient yogic practices and is designed to promote relaxation and improve sleep. It’s one of my personal favorites and incredibly effective, especially in moments when you feel your mind racing or your body on edge.

• How to do it:

  1. Inhale quietly through your nose for a count of 4.

  2. Hold your breath for a count of 7.

  3. Exhale completely through your mouth for a count of 8.

  4. Repeat this cycle for at least 3-4 times.

The longer exhale encourages your body to relax, while the rhythm of the inhale and exhale helps reset your nervous system. This can be particularly helpful at night to prepare for sleep.

3. Diaphragmatic Breathing (Belly Breathing)

Diaphragmatic breathing helps you fully engage your diaphragm to take deeper breaths and activate the vagus nerve, which signals to your body that it's time to relax. This technique involves filling your lungs by expanding your ribs in all directions—not just your belly. By focusing on bringing air into your back, you can maximize lung capacity and encourage full, deep breathing.

• How to do it:

  1. Sit comfortably or lie down on your back.

  2. Place one hand on your chest and the other on your abdomen.

  3. Inhale deeply through your nose, expanding your ribs in all directions (front, sides, and back), allowing your chest to remain still.

  4. Exhale slowly through your mouth, feeling your ribs contract.

  5. Repeat for 5-10 breaths.

This technique encourages deep breathing and oxygenates the body, which can reduce stress and promote a sense of calm. It's a great tool to use when you're feeling overwhelmed.

4. Alternate Nostril Breathing (Nadi Shodhana)

This breathing technique comes from yoga and is fantastic for balancing your mind and calming your nervous system. It’s particularly helpful when you need a quick energy boost or mental clarity.

• How to do it:

  1. Sit comfortably with a straight spine.

  2. Use your right thumb to close off your right nostril.

  3. Inhale deeply through your left nostril.

  4. Close your left nostril with your right ring finger, and open your right nostril.

  5. Exhale fully through the right nostril.

  6. Inhale deeply through the right nostril.

  7. Close your right nostril and exhale through the left nostril.

  8. Repeat for 5-10 rounds.

Alternate nostril breathing can reduce anxiety, improve focus, and help create a sense of balance within your body. It’s a wonderful practice to incorporate into your daily routine.

5. Sighing Breath

The sighing breath is a simple, yet incredibly effective, way to release tension in the body. It encourages relaxation through audible exhalations, which can help you shift from a stressed state to a calm one.

• How to do it:

  1. Inhale deeply through your nose.

  2. Let out a long, audible sigh through your mouth.

  3. Repeat 3-5 times, allowing the breath to become slower and more relaxed with each exhale.

This technique is great for quickly releasing tension, especially in moments when stress has been building up throughout the day.

My Experience with Breathing Exercises

As a busy mom, I know firsthand how difficult it can be to slow down and access your breath, especially when you’re juggling a million tasks at once. I’ll admit—at first, it didn’t come naturally to me to pause and take deep breaths. But over time, I’ve noticed that the more I practice these techniques, the easier it becomes. It’s like building a muscle, and now I can rely on my breath to help me manage stress, calm my nerves, and reset in moments of overwhelm.

One of the most rewarding things about these exercises is seeing my kids witness me use this "secret power." It’s amazing how quickly they pick up on these practices and begin to use them on their own. You can teach by example, and that’s one of the most empowering things about breathwork—it’s a tool we can all learn to use, at any age.

Breathing exercises are an amazing and accessible way to recalibrate your nervous system, no matter where you are. These simple techniques can help you relax, reduce stress, and restore balance, all without needing special equipment or a quiet space. Start incorporating these practices into your day, and see how your body responds. Your breath is always with you—it’s time to use it to your advantage!