These 3 Breathwork Exercises Will Reduce Your Stress and Anxiety

Stress and anxiety is a part of life. While many of us try and block it out, the effects of chronic stress on our bodies—from increased inflammation to compromised immune function—can be devastating over time. The good news? Simple breathwork techniques that are integrated into your day can effectively calm your nervous system and provide relief.

The same is true for instances of acute stress or anxiety, like when getting ready for a big presentation, or preparing for something like a whole body MRI. Having breathwork tools at your disposal can transform such experiences from anxiety-inducing to being much more manageable. 

Physiologically, stress triggers the sympathetic nervous system, or "fight or flight" response, causing elevated heart rate and breathing. This, in turn, leads to lowered balance of carbon dioxide levels, known as hypocapnia, explains Dr. Vikash Modi, MD, Senior Medical Director of Preventative Medicine at Prenuvo. As a result, you experience the physical sensations of panic or anxiety.

Dr. Modi notes that the key to reversing this state is to control or slow down your breathing, allowing your body to shift back into a parasympathetic state, or "rest and digest," and restore healthy carbon dioxide levels. "On TV, you see people breathing into a paper bag to recapture their CO2, but dedicated breathwork achieves the same effect without the bag," he explains.

Here’s three quick breathwork practices you can use at-home, the office, or in the Prenuvo waiting room.

‍Related: How Stress Affects Your Entire Body

1. Box Breathing 

Box breathing, also known as square breathing, is a technique used by everyone from Navy SEALs to corporate executives to quickly reduce stress and improve focus.

‍How to practice:

1. Sit in a comfortable position with your back straight
2. Exhale completely through your mouth
3. Inhale through your nose for a count of four
4. Hold your breath for a count of four
5. Exhale through your mouth for a count of four
6. Hold your breath again for a count of four
7. Repeat this cycle 4-5 times or until calm returns

A study published in January 2023 in the journal Cell Reports Medicine compared box breathing to other breathwork techniques and mindfulness meditation. The research found that breathwork practices, including box breathing, produced greater improvements in mood and reductions in respiratory rate compared to mindfulness meditation.

2. The 4-7-8 Breathing Technique

The 4-7-8 breathing technique is often called "relaxing breath" and serves as a natural tranquilizer for the nervous system.

‍How to practice:

1. Sit or lie in a comfortable position
2. Place the tip of your tongue against the ridge behind your upper front teeth
3. Exhale completely through your mouth, making a whooshing sound
4. Close your mouth and inhale quietly through your nose for a count of four
5. Hold your breath for a count of seven
6. Exhale completely through your mouth for a count of eight
7. Repeat this cycle three more times (for a total of four breaths)

A study published in Physiological Reports in 2022 investigated the immediate effects of 4-7-8 breathing on heart rate variability (HRV) and blood pressure in healthy young adults. The research found significant improvements in HRV and reductions in systolic blood pressure after practicing the technique.

Researchers believe the extended exhalation phase of 4-7-8 breathing stimulates the vagus nerve, which activates the parasympathetic nervous system ("rest-and-digest" mode). And as a result: the calming effects.

3. Cyclic Sighing

Cyclic sighing is another controlled breathing exercise that emphasizes prolonged exhalations, shown to calm the nervous system and improve mood. 

‍How to practice:

1. Sit or lie in a comfortable position.
2. Inhale deeply through your nose until your lungs are partially filled.
3. Take a second, smaller "sip" of air to completely fill your lungs.
4. Slowly exhale through your mouth, making a long audible sigh.
5. Repeat this cycle continuously for 5 minutes.

A 2023 study published in Cell Reports Medicine compared cyclic sighing with other breathing techniques (box breathing, cyclic hyperventilation) and mindfulness meditation. Participants practiced their assigned method for 5 minutes daily over a month. The results showed that cyclic sighing led to the greatest daily increases in positive emotions, surpassing other methods. It was also shown to decrease the number of breaths per minute more effectively than other techniques, indicating a calming effect on the autonomic nervous system.

The study’s lead researcher, Dr. David Spiegel of Stanford University, explained that, much like the other techniques, the prolonged exhalation activates the parasympathetic nervous system, which slows heart rate and promotes relaxation.

Working Breathwork into your daily routine

While these techniques are powerful tools during acute stress like moments before your whole body MRI, their benefits multiply when practiced regularly. Consider starting with just 5 minutes each morning by incorporating one technique per day to discover which works best for you. And, do as Dr. Modi does. “I personally practice box breaths every time my computer or phone is buffering or slow to open a document or webpage.”

Reach out to your own care coordinator to book your Prenuvo whole body MRI.