Ever feel like your nerves are running the whole show? Those moments when your heart races, your shoulders stiffen, and you can’t help but spiral into a sea of “what-ifs”? Yep, we’ve all been there. The good news is that you’ve already got a built-in tool to take the edge off. Spoiler alert: It’s your breath.

Breathing exercises aren’t just something yoga teachers rave about. Therapists worldwide use them as go-to strategies to help people quiet anxiety, reduce stress, and even boost focus. But here’s the fun twist—we’re not just talking about the same deep belly breaths you’ve probably tried before. There’s a whole world of lesser-known techniques that have been quietly helping folks chill out for years.

Why Breathing Works (And It’s Not Just About ‘Being Chill’)

Before we jump in, why does breath work even matter? Turns out, it’s all about how your body’s fight-or-flight response works. When you’re stressed, your nervous system goes, “Danger! Must react!” Your breathing gets shallow, your heartbeat quickens, and suddenly you’re tense and edgy.

Breathing exercises can flip the switch. They activate your parasympathetic nervous system (a.k.a. your body’s built-in chill-out system), which slows your heart rate, lowers blood pressure, and tells your brain, “We’re safe, it’s all good.” Science-backed and insanely effective.

Now, without further ado, meet the unsung heroes of breath work.

1. Alternate Nostril Breathing (Nadi Shodhana)

This one might sound a little quirky, but trust us, it’s a total game-changer. Alternate nostril breathing balances your nervous system, bringing a sense of calm and focus.

How to Do It:

Sit comfortably with your spine straight and shoulders relaxed.

Using your thumb, close your right nostril.

Breathe in slowly through your left nostril.

Close your left nostril with your ring finger, and release your thumb from your right nostril.

Exhale through the right nostril.

Now inhale through the right nostril, close it with your thumb, and release your ring finger from the left nostril.

Exhale through the left nostril.

Repeat this for 5-10 cycles, and watch as your scattered thoughts settle into clarity.

Why It Works:

This technique is believed to synchronize the left (logical) and right (creative) sides of your brain. It’s especially helpful before presentations or anytime you need razor-sharp focus.

2. 4-7-8 Breathing

Dr. Andrew Weil popularized this exercise, but it’s long been a therapist favorite for winding down a hyperactive mind. It’s simple, quick, and wonderful for helping you fall asleep.

How to Do It:

Place the tip of your tongue at the roof of your mouth, right behind your front teeth.

Exhale completely through your mouth with a gentle whooshing sound.

Close your mouth and inhale quietly through your nose for a count of four.

Hold your breath for a count of seven.

Exhale completely through your mouth again for a count of eight.

That’s one breath. Repeat this cycle four times to start.

Why It Works:

Holding your breath allows oxygen to fill your lungs and circulate throughout your body, while the long exhale slows your heart rate. Bonus points for using it before a nerve-racking meeting or after a chaotic day.

3. Bee Breathing (Bhramari)

On the surface, Bhramari might seem… odd. But therapists praise it for soothing a racing mind and bringing you into the present moment. Also, it’s super fun because it involves humming like a bee.

How to Do It:

Sit in a quiet space (although a bit of background noise is okay).

Close your eyes, relax your shoulders, and rest your hands on your knees.

Take a deep breath in through your nose.

On the exhale, hum a soft “mmmm” sound, letting the vibration resonate in your head.

Repeat for 5-10 minutes or as long as you have time for.

Why It Works:

The humming vibration activates your vagus nerve, which calms the nervous system and eases anxiety. It’s also incredibly grounding, great for moments when your head’s in a swirl.

4. The Physiological Sigh

Here’s one straight from neuroscience. Dr. Andrew Huberman, a Stanford professor, often emphasizes the power of the “physiological sigh” for releasing built-up tension. And the best part? It’s quick and subtle enough to do mid-crisis.

How to Do It:

Take two short, sharp inhales through your nose (don’t exhale yet).

Follow with one long exhale through your mouth.

Repeat 2-3 times until you feel your nerves start to mellow.

Why It Works:

This natural reflex happens when your body is trying to reset itself during stress or tears. By doing it intentionally, you give your system a quick reboot, almost like pressing “refresh” on a web page.

5. Square Breathing (Box Breathing)

Military personnel often use square breathing to stay calm and collected under pressure. If it works for them during high-stakes situations, imagine how much it can help during your daily grind.

How to Do It:

Sit up straight and plant your feet firmly on the floor.

Close your eyes if it’s comfortable or focus on a neutral object.

Inhale for a count of four.

Hold your breath for a count of four.

Exhale for a count of four.

Hold your breath for another count of four.

Repeat at least four times, tracing a square in your mind with each breath.

Why It Works:

Box breathing regulates oxygen flow and steadies your heart rate. It’s an all-around reset button, perfect for handling work stress or pre-event jitters.

6. Diaphragmatic Breathing (Belly Breathing)

Okay, so this one isn’t super obscure, but it’s often overlooked for how powerful (and easy!) it is. Diaphragmatic breathing switches your body out of “fight-or-flight” mode and into rest-and-digest.

How to Do It:

Lie down or sit in a chair with your hands resting on your belly.

Breathe in deeply through your nose, letting your belly expand outward as air fills your lungs.

Slowly exhale through pursed lips, noticing your belly fall back down.

Repeat this for 5-10 minutes, focusing on smooth, intentional breaths.

Why It Works:

Many people tend to breathe shallowly in their chest, especially when stressed. Belly breathing calms the entire nervous system and tells your body everything is fine.

The next time chaos takes center stage, don’t overthink it. Try one of these exercises, experiment with what works for you, and remember that sometimes, the most productive thing you can do is simply… breathe.