Breathing Techniques
"Practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders." Andrew Weil, M.D.
The breathing techniques below are drawn from Dr Andrew Weil’s work, which you can read more about at drweil.com While I don’t necessarily align with all of Dr Weil’s philosophies, the exercises themselves are grounded in sound physiological principles and supported by growing research on the benefits of controlled breathing. In particular, diaphragmatic breathing—also known as belly breathing or abdominal breathing—has been shown to reduce symptoms of stress and anxiety, regulate the nervous system, and support overall physical and mental wellbeing. If you're curious, the research published in Frontiers in Psychology (doi: 10.3389/fpsyg.2017.00874) offers an excellent overview of the mechanisms and therapeutic benefits.
From my own experience—as both a psychologist and a human navigating this strange and beautiful world—I’ve found the following exercises incredibly useful. Clients often tell me how much calmer, clearer and more grounded they feel after just a few days of regular practice. Personally, I swear by the 4-7-8 breathing technique. It's become one of those small daily rituals that creates just enough space between me and the rush of the day.
Of course, breathing exercises aren’t for everyone in every moment. If you live with health anxiety, you might notice that focusing on your breath actually increases your distress. This can happen when people become hyper-aware of sensations in their body and misinterpret them as signs of danger. People with chronic respiratory conditions such as asthma, emphysema or COPD may also find traditional breathing ratios too difficult or uncomfortable. It’s always a good idea to speak with your GP before starting any new breathwork routine. And remember, there’s no magic ratio—pace and comfort matter more than perfection. You can adapt the timing to suit your own needs.
That said, here are two foundational breathing techniques that can support stress reduction, emotional regulation and improved sleep. They're simple to learn, backed by evidence, and completely free to try. These are also great practices to explore with your therapist if you’d like more support.
The first is known as the 4-7-8 Breathing Exercise, or sometimes simply the Relaxing Breath. This technique is designed to engage the parasympathetic nervous system—the “rest and digest” part of our physiology that helps bring the body out of stress mode. It’s often used as a natural sleep aid, to reduce anxiety in moments of acute stress, or as a grounding practice throughout the day.
It’s best to begin in a comfortable seated position with your spine straight. Gently place the tip of your tongue against the ridge just behind your upper front teeth and keep it there throughout the exercise. This may feel a bit odd at first, but it helps to create a consistent rhythm with your breath.
1. Start by exhaling completely through your mouth, making a gentle whooshing sound.
2. Close your mouth and inhale quietly through your nose for a mental count of four.
3. Hold your breath for a count of seven.
4. Exhale fully through your mouth to a count of eight, making that same whooshing sound.
5. That’s one full breath cycle. Repeat the process three more times for a total of four breaths.
As you practice, you’ll always inhale silently through your nose and exhale audibly through your mouth. The 4:7:8 ratio is the important part—not the exact number of seconds. If holding your breath for seven feels difficult, try doing a shorter version like 2:2:3 or 4:4:7. What matters most is the longer exhale, which sends powerful signals of safety and calm to your nervous system.
Some people feel a little light-headed when first learning this technique. That’s perfectly normal and usually passes with practice. If you feel dizzy or uncomfortable, stop and try again later with shorter counts or slower transitions. This exercise becomes more effective over time, especially if practiced twice daily. You might begin to notice that you feel calmer during the day, sleep more soundly at night, or recover more quickly from emotional upsets. It’s one of those deceptively simple tools that can quietly reshape your nervous system with consistency.
The second exercise is called Breath Counting and comes from Zen meditation traditions. It's a mindfulness-based technique that strengthens attention and presence. Unlike 4-7-8 breathing, which regulates your nervous system through breath pacing, breath counting helps build awareness of the present moment and gently trains your focus.
Start by sitting comfortably, ideally with your spine upright and your head slightly tilted forward. Close your eyes if that feels safe and begin by taking a few slow, natural breaths. Then let your breathing return to its usual rhythm without trying to control it.
1. As you exhale, count “one” silently in your mind.
2. On the next exhale, count “two.” Continue up to “five.”
3. Once you reach five, begin the cycle again—counting “one” on your next exhale.
The key here is to count only on the exhale and to never go beyond five before restarting. It sounds incredibly simple, but you’ll quickly notice how often your mind wanders. You might find yourself suddenly at “eight,” “twelve” or even “nineteen” without realising it. That’s totally okay—and actually part of the point. Each time you realise your attention has drifted, gently return to “one” and start again. No self-criticism needed. This is how you build attentional strength—just like a muscle.
Try this for about ten minutes at a time, a few days a week. You might be surprised how such a gentle practice brings more clarity, patience and groundedness into your day. Breath counting can also be a beautiful companion to therapy or trauma recovery, especially for people who find more directive forms of meditation challenging.
Breathwork is a deeply human and natural way to anchor ourselves, especially in a world that constantly pulls our attention outward. For some people, it becomes part of their morning routine or a calming bedtime ritual. For others, it’s a quick tool to reach for during a panic attack or stressful meeting. It’s not a cure-all, but it’s one of the most portable and adaptable mental health strategies we have.
If you’d like support developing a breathwork practice that suits your unique nervous system, or if you find that focusing on your breath triggers discomfort or anxiety, therapy can help. Working with a psychologist offers a safe and supportive space to explore these reactions, adapt techniques to your needs, and integrate them into a broader approach to emotional wellbeing.
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