10 Breathing Techniques To Help Calm Down During Stress
Here are 10 quick and effective breathing techniques that you can teach your staff to help them manage stress, particularly during conflict. Each technique is easy to learn and can be used in stressful moments to promote calm, focus, and emotional regulation.
1. Box Breathing (4-4-4-4)
How to do it: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Repeat the cycle for 1–5 minutes.
When to use: Use this when you feel overwhelmed and need immediate calm, especially during conflict resolution.
Benefit: Helps regulate the autonomic nervous system, reduces stress, and promotes mental clarity.
Learn more: Box Breathing Guide
2. 4-7-8 Breathing
How to do it: Inhale through your nose for 4 seconds, hold your breath for 7 seconds, and exhale through your mouth for 8 seconds. Repeat 4-5 times.
When to use: Use this when you need to quickly calm your mind, especially before a difficult conversation or after an argument.
Benefit: Reduces anxiety and activates the parasympathetic nervous system, promoting relaxation.
Learn more: 4-7-8 Breathing Technique
3. Diaphragmatic (Belly) Breathing
How to do it: Place one hand on your chest and the other on your belly. Inhale deeply through your nose, expanding your diaphragm, and exhale slowly through your mouth.
When to use: Use during a stressful situation to regain control of emotions and reduce physical tension.
Benefit: Lowers heart rate and promotes a sense of calm by deepening the breath.
Learn more: Diaphragmatic Breathing
4. Nadi Shodhana (Alternate Nostril Breathing)
How to do it: Close one nostril with your thumb, inhale deeply through the open nostril, then switch and exhale through the other. Alternate between nostrils.
When to use: Ideal for balancing emotions and calming the mind during or after a heated discussion.
Benefit: Balances the nervous system and promotes relaxation and clarity.
Learn more: Alternate Nostril Breathing
5. Ujjayi Breathing (Ocean Breath)
How to do it: Inhale through your nose while slightly constricting the back of your throat, then exhale slowly while maintaining that throat constriction. Repeat for a few minutes.
When to use: Use this when you need to control your emotions and stay focused in the midst of conflict.
Benefit: Calms the mind, enhances focus, and helps regulate emotions.
Learn more: Ujjayi Breath Guide
6. Resonance Breathing (Coherent Breathing)
How to do it: Breathe in for 5 seconds and breathe out for 5 seconds, maintaining a steady rhythm. Repeat for several minutes.
When to use: Great for situations that require long-term stress management, such as ongoing conflict or high-pressure environments.
Benefit: Helps achieve a calm and steady heart rate, balancing stress levels.
Learn more: Resonance Breathing Overview
7. Equal Breathing (Sama Vritti)
How to do it: Inhale for 4 seconds and exhale for 4 seconds, maintaining equal length for both the inhale and exhale.
When to use: Useful for calming the mind during moments of agitation or frustration.
Benefit: Helps reduce stress by focusing on balanced breathing and regulating the nervous system.
Learn more: Equal Breathing Overview
8. Kapalabhati (Skull Shining Breath)
How to do it: Take a deep inhale, then forcefully exhale through the nose by contracting the abdominal muscles. Repeat 20-30 times, followed by a deep inhale and exhale.
When to use: Use in the morning or before an intense meeting to energize and clear the mind.
Benefit: Improves focus, energy, and reduces mental fog, preparing you for conflict resolution.
Learn more: Kapalabhati Breathing
9. Pursed Lip Breathing
How to do it: Inhale deeply through your nose for 2 counts, then exhale slowly through pursed lips for 4 counts.
When to use: Perfect for moments when you need to slow down your breathing and calm yourself quickly.
Benefit: Controls hyperventilation, reduces stress, and slows the heart rate.
Learn more: Pursed Lip Breathing Guide
10. Lion’s Breath (Simhasana)
How to do it: Take a deep inhale through your nose, then exhale forcefully with your mouth open, sticking your tongue out and roaring like a lion.
When to use: Great for releasing pent-up tension or frustration after a stressful encounter.
Benefit: Relieves tension and stress, boosts energy, and enhances mood.
Learn more: Lion’s Breath Overview
These techniques are simple and effective for immediate stress relief, making them valuable tools for staff members in high-pressure or conflict situations. By practicing these regularly, your team can build resilience and maintain calm during stressful events.