Breathe Your Way Through Stress

Sometimes the best tool for managing stress is something you’re already doing—breathing. But how we breathe makes all the difference.

When we’re stressed, our breath becomes shallow and rapid, which signals danger to the brain and keeps us stuck in “fight or flight.” But when we slow the breath and breathe with intention, we send the opposite signal: You’re safe. You can relax.

The Power of Breath

Intentional breathing helps regulate the nervous system, lower heart rate, and blood pressure, and create a sense of calm. You don’t need a quiet room or fancy tools—just a few minutes and your breath.

Simple Breathing Techniques to Try

1. Box BreathingGreat for focus and calm.

• Inhale for 4 counts

• Hold for 4 counts

• Exhale for 4 counts

• Hold for 4 counts. Repeat for 4–5 rounds.

  
  

2. 4-7-8 BreathingHelps with anxiety and sleep.

• Inhale through your nose for 4 counts

• Hold for 7 counts

• Exhale through your mouth for 8 countsRepeat 4–6 times.
  

3. Diaphragmatic Breathing (Belly Breathing)Reduces physical tension.

• Place one hand on your belly and one on your chest

• Inhale deeply through your nose, letting your belly rise

• Exhale slowly through your mouthPractice for 2–5 minutes
  

Pair Breathwork with Bodywork

While breathing can reset your mood in the moment, regular chiropractic can help your body respond more effectively to stress long-term. By relieving spinal tension and supporting nervous system balance, you create a stronger foundation for resilience—mentally and physically.

So next time you feel stress rising, take a pause. Inhale. Exhale. And remember—you have tools to calm the storm, one breath at a time.