Stress and anxiety hit us in different ways—before a big meeting, in the middle of a crisis, or when trying to fall asleep.
The good news? Your breath is the fastest tool to regain control. Let’s explore exactly what to do when stress strikes in different situations.
Let’s explore exactly what to do when stress strikes in different situations.
1. When You’re Overwhelmed at Work
Feeling buried under deadlines? Heart racing before a big presentation? Try Box Breathing—used by Navy SEALs to stay calm under pressure.
How to do it:
- Inhale for 4 seconds
- Hold for 4 seconds
- Exhale for 4 seconds
- Hold for 4 seconds
- Repeat for 4-5 cycles
This technique instantly slows your heart rate and clears your mind, making you more focused and in control.
2. When Anxiety Hits Unexpectedly
Panic attack creeping in? Racing thoughts? Use 4-7-8 Breathing to signal your body to relax.
How to do it:
- Inhale through your nose for 4 seconds
- Hold for 7 seconds
- Exhale slowly for 8 seconds
- Repeat 3-4 times
This method quickly reduces cortisol, slowing your nervous system down so you can think clearly again.
3. When You Can’t Sleep
Lying in bed with a restless mind? Try Resonance Breathing to sync your breath with your heart rate and relax deeply.
How to do it:
- Inhale for 5 seconds
- Exhale for 5 seconds
- Continue for 5-10 minutes
This technique improves heart rate variability (HRV), helping you drift into restful sleep faster.
4. When You’re Feeling Angry or Frustrated
Before reacting in the heat of the moment, slow down with Extended Exhales to release tension.
How to do it:
- Inhale for 4 seconds
- Exhale for 6-8 seconds
- Repeat until you feel calmer
A longer exhale activates your parasympathetic nervous system, cooling your emotions before they take over.
5. When You Feel Social Anxiety
Before walking into a party or speaking up in a group, practice Nostril Breathing to steady your nerves.
How to do it:
- Close your right nostril and inhale through the left for 4 seconds
- Close the left nostril and exhale through the right for 4 seconds
- Repeat for a few minutes
This balances your brain’s hemispheres and naturally eases nervous energy.
Final Thoughts
Your breath is always with you—ready to help in any stressful moment. Practice these techniques daily so they become second nature when stress hits.
Next time anxiety creeps in, don’t just react—breathe your way through it.
Want to see these breathwork techniques in action? Watch this episode:
The more you practice these techniques, the more natural they’ll become.
Which technique will you try first? Let us know in the comments!
Let me know what you think