Breathe In, Breathe Out: The best-selling practical guide on how to breathe for better sleep, stress management, improved self-esteem, and to care for your mental health

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We typically overbreathe when rushing up the stairs to answer a call, running to catch a bus, or getting startled by a loud noise. Such breathing patterns can also result from “habitual ways of responding to situations,” including stress (Khazan, 2019, p. 33).

When we are experiencing acute stress, the sympathetic system takes control and the vagus nerve is inhibited. High and sustained “vagal withdrawal has been associated with high self-reported levels of stress, anxiety, and depression” (Cuddy, 2018, p. 189). Research on older adults with high blood pressure showed that this technique may help improve mental well-being and increase the oxygen supply to the brain and lungs. Lewis (2004) suggests keeping your spine erect yet supple, opening up the spaces of your body. Take deeper breaths, expanding the abdomen then chest to increase the amount of air you take in. Visualize your body filling and emptying itself of air, following each breath with your body and mind. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Crucially, they both have a relationship with the autonomic nervous system and, of particular importance, the vagus nerve – “a meandering network within the system that connects to all the major internal organs” (Nestor, 2020, p. 148).Zaccaro A, Piarulli A, Laurino M, Garbella E, Menicucci D, Neri B, Gemignani A. How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Front Hum Neurosci. 2018 Sep 7;12:353. doi:10.3389/fnhum.2018.00353

Equal breathing is known as Sama Vritti in Sanskrit. This breathing technique focuses on making your inhales and exhales the same length. Making your breath smooth and steady can help bring about balance and equanimity. Khazan (2019, p. 41) suggests that mindful breathing is a practical and straightforward way to make “helpful breathing changes” by allowing you to “breathe just the way you do without a struggle.” Begin by practicing this technique for 5 minutes a day, working up to 10 minutes over the following weeks. Slowing down your breathing

Breath. I find that this exercise can be extremely effective for patients who are prone to anxiety or stress. It could hardly be simpler. Breathe in for three seconds, hold for four seconds and breathe out for five seconds. When your outbreath is longer than your in-breath, you reduce the activation of your stress state and encourage your body to move into a thrive state. You can do a few rounds of this breath or extend it to take five minutes. Listen to your body and see what works for you.