Top 5 Breathing Techniques for Different Mental States

1. Box Breathing

Best for: Anxiety, stress, overwhelm, emotional dysregulation
How to do it:

• Inhale for 4 seconds

• Hold for 4 seconds

• Exhale for 4 seconds

• Hold for 4 seconds
  (Repeat 4–6 cycles)

Why it works:
Box breathing activates the parasympathetic nervous system and reduces cortisol levels. Originally used by Navy SEALs for stress regulation, it enhances focus and calm.
👉 Source: Grossman, D., & Christensen, L. (2008). On Combat; Harvard Health Publishing

2. 4-7-8 Breathing

Best for: Sleep issues, nighttime anxiety, panic, ruminating thoughts
How to do it:

• Inhale for 4 seconds

• Hold for 7 seconds

• Exhale slowly for 8 seconds
  (Repeat 4–8 times)

Why it works:
This extended exhale method slows the heart rate and increases GABA activity, which promotes a state of relaxation and sleepiness.
👉 Source: Weil, A. (n.d.). "4-7-8 Breathing"; Journal of Clinical Psychology review of breathing for insomnia

3. Alternate Nostril Breathing (Nadi Shodhana)

Best for: Emotional imbalance, mental fog, pre-performance anxiety
How to do it:

• Close your right nostril, inhale through the left

• Close left nostril, exhale through the right

• Inhale through the right, exhale through the left
  (Repeat for 2–5 minutes)

Why it works:
Balances hemispheric brain activity, reduces anxiety, and improves focus and coordination.
👉 Source: Telles et al., 2013, International Journal of Yoga; Brown & Gerbarg, 2005, Journal of Alternative and Complementary Medicine*

4. Coherent Breathing

Best for: Chronic stress, trauma recovery, nervous system regulation
How to do it:

• Inhale for 5–6 seconds

• Exhale for 5–6 seconds
  (5–6 breaths per minute)

Why it works:
This slow, even breathing synchronizes heart rate variability (HRV) and supports vagal tone, essential for emotional regulation.
👉 *Source: Lehrer & Gevirtz, 2014, Applied Psychophysiology and Biofeedback

5. Breath of Fire (Kapalabhati)

Best for: Low energy, lethargy, mental fog
How to do it:

• Rapid, rhythmic exhales through the nose (1 per second)

• Passive inhales

• Continue for 30 seconds to 2 minutes
  (Avoid if pregnant, hypertensive, or prone to panic)

Why it works:
Increases sympathetic arousal (in a controlled way), boosts alertness, and improves oxygenation.
👉 Source: Jerath et al., 2006, Medical Hypotheses; Stanford Center for Compassion and Altruism Research and Education (CCARE)

🧘 Final Tip

Breathing is one of the fastest ways to influence your nervous system. Match the method to your mental state:

• Need to calm down? → Use slow exhales (Box or 4-7-8)

• Need to wake up? → Use active inhales (Breath of Fire)

• Need to reset? → Try coherent or alternate nostril breathing