3 BREATHING TECHNIQUES TO CALM YOUR BODY AND MIND

Most of us breathe like we’re sneaking air—shallow, quick, up in the chest.

That kind of breathing keeps us in “high alert” mode. Great if you’re running from danger, not so helpful when you’re just trying to get through a grocery store or fall asleep at night.

Deep, intentional breathing is one of the fastest ways to tell your nervous system: You’re safe now. It shifts your body from fight-or-flight into rest-and-digest, lowers your heart rate, and creates a little more space in
your day.

Here are three simple patterns I use when my mind starts to spiral:

1. The Gulp Breath
Take a deep inhale.
When you think you can’t inhale anymore, sip in one tiny gulp of extra air.
Exhale slowly.

➡️ Supposed to work in just one round (I usually do a few). Great for stress relief in the moment.


2. The Vagus Nerve Sigh
Inhale deeply, then exhale through your mouth while making a sound in your throat.

➡️ This stimulates your vagus nerve, helping your body downshift into calm. (Best used at home or somewhere you don’t mind making noise!)


3. The 4-7-8 Breath
Inhale through your nose for 4 seconds.
Hold for 7.
Exhale through your mouth for 8.

➡️ A classic pattern for calming the mind and body, especially useful before sleep.


✨ These aren’t indulgences. They’re biology.

Every time you practice, you’re teaching your nervous system how to reset—so that when life spirals, you have a tool to bring yourself back to center.