VGA Wellness

Stress is something we all experience, especially when work and life gets overwhelming. While we can’t always control the triggers of stress, we can control how we respond. One of the most effective tools at our disposal is our breath. Intentional breathing counteracts the shallow, rapid breathing that often accompanies stress, which signals the “fight or flight” system and increases our anxiety.

When practicing specific breathing techniques, we activate the body’s relaxation system, lowering heart rate, calming the mind, and creating a moment to pause and reset. Over time, regular use of these exercises builds resilience, making it easier to stay in control under pressure. A good way to think of controlled breathing as a reset button and which is always there to help you regain control and balance, no matter what the situation.

Provided are three breathing techniques that can help you calm your mind and body when stress arises. These methods- Box Breathing, 4–7–8 Breathing, and Diaphragmatic Breathing, are easy to practice anywhere, whether you’re at your desk, in a meeting, or taking a short break.

It’s important to go through each practice a few times prior to needing them so you can feel confident using them the next time stress starts to overcome you.

1. Box Breathing (aka Square Breathing)

Each “side” of the box represents a phase of the breath and thinking about the structured pattern helps with this method. Box Breathing is effective for reducing stress because it promotes mindfulness and activates the body’s relaxation response.

1. Inhale through your nose for 4 seconds.
2. Hold your breath for 4 seconds.
3. Exhale slowly through your mouth for 4 seconds.
4. Hold your breath again for 4 seconds.
5. Repeat this practice 4–5 times.

2. 4–7–8 Breathing

The 4–7–8 breathing technique works to calm the nervous system by activating the parasympathetic nervous system, which is responsible for the body’s “rest and digest” response.

1. Inhale deeply through your nose for 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale slowly through your mouth for 8 seconds, making a soft “whoosh” sound.
4. Repeat this practice 3–4 times.

3. Diaphragmatic (Belly) Breathing

Belly Breathing helps manage stress by engaging the diaphragm for deeper, more effective breaths. When you breathe this way, the focus is on expanding the belly (not the chest) as you inhale, which allows more air to enter the lungs and encourages slower, steadier breath.

1. Sit or lie down comfortably. Place one hand on your chest and the other on your belly.
2. Breathe in deeply through your nose, allowing your belly (not your chest) to rise.
3. Exhale slowly through pursed lips, making a soft “whoosh” sound and letting your belly fall.
4. Focus on making your exhales longer than your inhales. Repeat for 5+ minutes.

Incorporating intentional breathing methods into our daily routine is a powerful way to manage stress and restore balance to the mind. Remember, you’re strong and able to help yourself to reset and face life’s demands with clarity and calmness.

Live Well

Vincent A.