Stress is a part of life, but how we manage it makes all the difference. When stress takes over, our breathing often becomes shallow and fast, triggering a cycle of tension in the body. The good news? A few simple breathing techniques can help reset the nervous system, reduce stress, and bring a sense of calm—anytime, anywhere.

At Luck’s Yard Clinic, we often see how stress affects both physical and mental wellbeing. From muscle tension and headaches to disrupted sleep and anxiety, the way we breathe plays a huge role in how we feel. Let’s explore some effective breathing techniques to help restore balance.

  1. Box Breathing: The Instant Reset

This simple method is used by athletes, military personnel, and mindfulness practitioners to improve focus and calm the mind.

How to do it:

  • Inhale through your nose for four seconds.
  • Hold your breath for four seconds.
  • Exhale slowly through your mouth for four seconds.
  • Hold again for four seconds.
  • Repeat this cycle for a few minutes, and you’ll notice a shift in how you feel.

  1. 4-7-8 Breathing: The Relaxation Boost

Also known as the “relaxing breath,” this technique is excellent for winding down before bed or easing anxiety.

How to do it:

  • Inhale deeply through your nose for four seconds.
  • Hold the breath for seven seconds.
  • Exhale slowly through your mouth for eight seconds.

The extended exhale helps activate the body’s relaxation response, reducing stress and promoting deeper sleep.

  1. Diaphragmatic Breathing: The Deep Calm

Many of us breathe shallowly, using only the upper chest. Diaphragmatic breathing engages the full lungs, sending a message to the brain to relax.

How to do it:

  • Place one hand on your chest and the other on your belly.
  • Take a slow breath in through your nose, feeling your belly rise while your chest stays still.
  • Exhale gently through your mouth, allowing your belly to fall.

Practicing this regularly can help lower blood pressure, reduce tension, and improve overall wellbeing.

  1. Alternate Nostril Breathing: The Mind Balancer

Rooted in yogic traditions, this technique has been shown to activate the parasympathetic nervous system helping to induce relaxation and reduce stress.

How to do it:

  • Close your right nostril with your thumb and inhale through your left nostril.
  • Close your left nostril with your finger, release your right nostril, and exhale.
  • Inhale through your right nostril, then switch and exhale through the left.
  • This pattern continues for a few minutes, bringing a sense of clarity and calm.

Why Breathing Matters

Breathing is one of the most powerful tools for managing stress, yet it’s something we often take for granted. By practicing these techniques regularly, you can improve focus, reduce anxiety, and even relieve physical tension.

If stress is affecting your daily life, incorporating breathing exercises alongside chiropractic care, massage, or relaxation therapies can provide even greater benefits. At Luck’s Yard Clinic, we support holistic approaches to wellbeing, helping you find balance in both body and mind.

Need help managing stress or tension? Get in touch with us today to see how we can support your well-being.

Photo by  Anastasia  Shuraeva.