Breathwork for Stress: Physiological Sigh and Box Breathing

Why breathing calms you down

Stress speeds up and shortens your breathing. Slowing it down, particularly the exhale, shifts your body toward a calmer state. That is why breathing exercises work faster than trying to think your way calm.

1. The physiological sigh

Take a deep inhale through the nose, then a second short inhale on top of it to fill the lungs, then a long, slow exhale through the mouth. Repeat for one to five minutes. In a randomized study, five minutes a day of this kind of 'cyclic sighing' improved mood and lowered breathing rate more than the other breathing exercises and a mindfulness meditation comparison group. It is the fastest in-the-moment reset we know of.

2. Box breathing

Inhale for four counts, hold for four, exhale for four, hold for four. Repeat for a few minutes. It is often described as a technique used by people in high-pressure jobs, and its steady rhythm gives your mind something to hold on to. It is good when you need focus as well as calm.

3. 4-7-8 breathing

Inhale through the nose for four counts, hold for seven, exhale through the mouth for eight. The long exhale makes it a popular choice for winding down before sleep. Start with a few rounds; if holding feels uncomfortable, shorten the counts but keep the exhale longer than the inhale.

Which should you use?

• Need to calm down right now: physiological sigh.
• Need calm and focus before a hard task: box breathing.
• Need to wind down for sleep: 4-7-8 or long exhales.

Safety

Breathe gently and stop if you feel dizzy or lightheaded. Don't do breath holds in water or while driving. If you have a heart or lung condition, or you have panic attacks, check with a doctor before starting intense breathwork.

Train it in the app

Malesync's guided sessions build calm under pressure. The full sessions are in the app.