15 min
5 Breathing Techniques for Instant Calm
Master five scientifically-backed breathing exercises that you can use anywhere to reduce stress and anxiety in minutes.
Key Takeaways
- Box breathing activates the parasympathetic nervous system
- 4-7-8 breathing is especially effective before sleep
- Diaphragmatic breathing reduces cortisol levels
- Alternate nostril breathing balances both brain hemispheres
- Consistent practice makes these techniques more effective over time