Calming vs. Stressful Breathing: How Are You Breathing?

Last week, we learned about the two basic systems in our body: the fight-or-flight response and the relaxation response. This week, let’s look at how breathing acts as a kind of “gateway” that helps us shift between these two systems.

Even though our body tends to automatically decide which system to activate, our breathing plays a key role in influencing that decision. Breathing basically sends signals to the body about what state it should be in. If your breath is slow and calm (short inhale, long exhale), your body “gets the message” that it’s time to relax. On the other hand, if your breath is fast and intense (long inhale, short exhale), your body responds as if it needs to be alert and ready for action.

Let’s break this down with some breathing techniques and how they affect us:

1. Relaxing Breath: The 4-7-8 Technique

If you want to calm down, one of the best-known breathing methods is the 4-7-8 breath:

• Inhale for 4 seconds (preferably through your nose, but it’s not mandatory)

• Hold your breath for 7 seconds

• Exhale slowly through your mouth for 8 seconds (as if through a straw)

Notice how the exhale is twice as long as the inhale—that’s what naturally signals the body to shift into relaxation mode.

2. The “Physiological Sigh” – Rapid Calm

Want to relax even faster and more effectively? Researchers have discovered a powerful type of breath called the “physiological sigh.”

Here’s how it works:

• Take two short inhales through the nose

• Followed by one long exhale through the mouth

This is something many kids naturally do after crying or feeling overwhelmed—they sigh this way as a built-in way to calm themselves. Turns out, this double-inhale triggers a strong calming response in the nervous system. You only need to do this 2 or 3 times in a row to feel the effect. Try it yourself.

3. Activating Breath (For Energy or Alertness)

Important note: This kind of breathing is not recommended for people with high blood pressure (or a family history of it), as it can raise your blood pressure. Also, most of us already have enough stress and don’t need more stimulation.

That said, some researchers believe this type of breath can briefly boost the immune system and may help reduce the risk of getting sick when you're around others who are ill. But again, the warning is more important than the potential benefit.

This breath involves:

• Fast, forceful breathing in and out (about 20–30 times in a row)

• It should sound similar to someone catching their breath after sprinting

Inhale quickly, exhale quickly. That’s it. Just don’t do it unless you’ve cleared it medically and have a reason to need the energy boost.

4. Box Breathing (Used by Navy SEALs)

This technique is well-known in the US Navy SEALs who use it to stay calm but fully alert. It’s called Box Breathing (also known as 4-4-4-4 or 5-5-5-5 breathing). It combines the relaxing benefits of slow breath with the focus of even timing.

Here’s how to do it (start with 4 seconds—it’s easier):

• Inhale for 4 seconds

• Hold your breath for 4 seconds

• Exhale for 4 seconds

• Hold again (no breath) for 4 seconds

• Repeat

This method helps you stay calm and sharp and is great for stressful situations where you need to be relaxed and focused.