Breathing Techniques to Reduce Stress & Boost Calm

How Your Breathing Reveals Your Mental State

Your breathing pattern is a powerful indicator of your emotional state. Whether you're relaxed and anticipating happy hour or stressed about meeting deadlines, your breath mirrors your mind.

The Science of Stress and Breathing

According to Emma Seppälä, Ph.D., Director of Stanford's Center for Compassion and Altruism Research (CCARE):

• Short-term stress can boost performance for deadlines
• Chronic stress weakens immunity, focus, and memory
• Breathing techniques help reset your nervous system

"Calming your breath directly soothes your nervous system, which then helps quiet your mind," explains Seppälä.

5-Step Breathing Exercise to Reduce Stress

Follow this science-backed breathing technique to shift from stress to calm:

1. Get Positioned

• Sit upright or lie down comfortably
• Place right hand on sternum, left hand below navel

2. Chest Breathing (10-20 breaths)

• Breathe only into right hand (upper chest)
• Observe sensations without forcing

3. Belly Breathing (10-20 breaths)

• Shift focus to left hand (abdominal breathing)
• Notice differences from chest breathing

4. Layered Breathing

• Inhale: 50% into chest → pause → 50% into belly
• Exhale: Release belly first, then chest

5. Full Wave Breathing

• Inhale deeply from belly to chest (continuous)
• Exhale slowly (longer than inhalation)

Post-Practice Check-In

After completing the sequence:

• Rate difficulty level (1-10)
• Note physical/emotional changes
• Observe energy levels

Pro Tip: Practice this daily to build resilience against work stress and prevent burnout.

Why Breath Work Matters

Intentional breathing:

✅ Lowers cortisol (stress hormone)
✅ Improves focus and decision-making
✅ Creates a buffer against chronic stress

Incorporate these techniques during high-pressure moments or as a daily mindfulness practice.