Breathing Exercises
Each pattern activates your nervous system differently. Pick based on your goal.
How Breathing Affects Your Nervous System
Inhale: Activation
When you breathe in, your heart rate slightly increases. The sympathetic nervous system activates, preparing your body for action. This is why energizing techniques emphasize the inhale.
Exhale: Relaxation
Exhaling triggers the parasympathetic response—your "rest and digest" system. The vagus nerve activates, slowing heart rate and reducing cortisol. Longer exhales mean deeper calm.
Heart Rate Variability
Controlled breathing increases HRV, a key marker of stress resilience and cardiovascular health.
Immediate Effect
Unlike medication, breathing techniques work in seconds. Three deep breaths can shift your state.
Cumulative Benefits
Regular practice rewires your baseline. Daily breathing exercises lower resting anxiety over weeks.
When To Use Each Technique
Tips for Effective Practice
Don't force 10 cycles on day one. Build up gradually as it becomes natural.
Nasal breathing filters, warms, and humidifies air. It also activates calm faster.
Belly should expand on inhale, not chest. Place a hand on your stomach to check.
Learn the pattern when relaxed. Then it's automatic when you need it most.
Anchor practice to an existing habit: morning coffee, lunch break, before bed.
If 7-second holds feel strained, reduce to 5. The ratio matters more than exact seconds.
Your Breath Is Always With You
Unlike other tools, you carry this one everywhere. A few conscious breaths can shift your entire state—no app, no equipment, no one needs to know. Scroll up and begin.
These techniques support wellness but are not a substitute for professional mental health care. If you experience persistent anxiety or panic, please consult a healthcare provider.