Breathing Techniques for Calming the Nervous System

Published on: 18th November 2025

Let’s be honest, when life feels stressful, “just take a deep breath” can sound a bit like someone telling you to calm down while you’re mid-panic. Not exactly helpful.

But breathing really can make a difference. When you know how to breathe in a way that supports your body, it becomes one of the simplest and most powerful ways to calm yourself down.

Why Breathing Works

Our breath is directly linked to the nervous system. When we feel anxious or overwhelmed, breathing naturally becomes shallow and quick, which tells the body there’s danger. It’s like pressing a panic button without meaning to.

Slow, steady breathing does the opposite. It signals safety, helping the body shift from “fight or flight” mode into “rest and digest”. In other words, you can use your breath to tell yourself, “you’re safe, you can relax now”.

Three Simple Techniques to Try

1. The 4-7-8 Breath

This one’s great for calming racing thoughts or helping you drift off to sleep.

• Inhale through your nose for 4 seconds
• Hold for 7 seconds
• Exhale slowly through your mouth for 8 seconds

Repeat three or four times. It slows the heart rate, lowers stress hormones, and brings a sense of grounding.

2. Box Breathing

Used by everyone from yoga teachers to first responders, box breathing helps regulate your system when things feel too much.

• Inhale for 4 seconds
• Hold for 4 seconds
• Exhale for 4 seconds
• Hold again for 4 seconds

Imagine tracing the sides of a box as you breathe. It gives your mind something gentle to focus on.

3. Extended Exhale Breathing

This one’s ideal for anxiety that feels heavy in the body.

Try breathing in for 4 seconds and out for 6 or 7. The longer exhale activates your parasympathetic nervous system, which helps your body relax.

Bringing It Into Everyday Life

You don’t need to sit cross-legged in silence to practise mindful breathing. Try it while you’re:

• Waiting for the kettle to boil
• Sitting in traffic
• Walking the dog
• Lying in bed before sleep

A few slow, conscious breaths can create small moments of calm that build up over time.

When Breathing Isn’t Enough

If you find your body is constantly on high alert, with a racing mind or tight chest, it might be a sign your nervous system is struggling to switch off.

That’s something therapy can help with. Together we can explore what’s keeping your body in that heightened state and find ways to help you feel more settled.

I offer online therapy throughout the UK. If you’d like to explore ways to feel more grounded and calm, you’re very welcome to get in touch.

Warmly,
Sarah

Integrative Psychotherapist offering online therapy across the UK