"Deep breathing" is one of the most effective ways to regulate and balance the nervous system, especially calming the sympathetic (“fight or flight”) response and activating the parasympathetic (“rest and digest”) system.

Here are 5 powerful deep breathing exercises you can use:

1. 🌬️ Box Breathing

(4-4-4-4 Method)

• Inhale through your nose for 4 seconds

• Hold your breath for 4 seconds

• Exhale slowly through your mouth for 4 seconds

• Hold again for 4 seconds
  🔄 Repeat 4–6 rounds.
  👉 Great for stress, anxiety, and mental clarity.

2. 🌬️ 4-7-8 Breathing (Relaxation Breath)

• Inhale through your nose for 4 seconds

• Hold for 7 seconds

• Exhale through your mouth for 8 seconds, slow and steady
  🔄 Repeat up to 4 cycles.
  👉 Promotes deep relaxation, great before sleep.

3. 🌬️ Diaphragmatic Breathing

(Belly Breathing)

• Sit or lie down, place one hand on your chest and the other on your belly.

• Inhale deeply through your nose, letting your belly rise (not your chest).

• Exhale slowly through your mouth, letting your belly fall.
  🔄 Practice for 5–10 minutes daily.
  👉 Helps reset the nervous system, reduces heart rate, and improves oxygen flow.

4. 🌬️ Alternate Nostril Breathing (Nadi Shodhana)

• Use your thumb to close your right nostril → inhale through left nostril.

• Close left nostril with your finger → exhale through right nostril.

• Inhale through right → close → exhale through left.
  🔄 Continue for 5 minutes.
  👉 Balances left/right brain hemispheres, calms anxiety, sharpens focus.

5. 🌬️ Coherent Breathing (5-5 Method)

• Inhale for 5 seconds

• Exhale for 5 seconds
  🔄 Continue for 10–15 minutes.
  👉 Creates heart–brain coherence, regulates heart rate variability (HRV), balances the nervous system.

Try pairing deep breathing with soothing music, dim lights, or aromatherapy (lavender, chamomile, frankincense) for maximum calming effect.