The Breathwork Series: Four Techniques for Calm, Clarity & Nervous System Support
If you've been following along on socials, you’ll know that in April, I launched a four-part mini series dedicated to the power of breathwork. Each episode introduced a simple, effective breathing technique you could begin using straight away—no equipment, no overthinking, just gentle guidance and presence.
In this post, I want to bring those practices together in one place and explore them in a little more depth, so you can return to them whenever you need a moment of calm.
What is Breathwork?
At its essence, breathwork is the conscious practice of altering your breath to influence your mental, emotional, and physical state. While many of us breathe shallowly or unconsciously throughout the day, breathwork invites us to participate - mindfully and with intention.
Many modern techniques trace their roots to Pranayama, the ancient yogic discipline of controlling life force (prana) through breath. Over time, these practices have evolved and integrated with Western therapeutic frameworks like somatic therapy, neuroscience, and bioenergetics, creating a rich, expansive toolkit for nervous system healing.
Episode 1: Box Breathing
The Technique: Inhale → Hold → Exhale → Hold (e.g. 4 seconds each)
Box breathing, also known as square breathing, is a structured technique used to bring the breath into a steady, balanced rhythm. It was popularised by Navy SEALs and high-performance athletes to manage acute stress in high-pressure situations.
But you don’t need to be in combat for it to serve you.
This technique stimulates the parasympathetic nervous system, calms the amygdala (the part of the brain responsible for fight-or-flight responses), and restores cognitive clarity. The equal retention phases help reduce erratic breathing patterns often caused by anxiety, giving you an internal anchor when things feel chaotic.
Benefits:
Reduces stress and anxiety
Lowers blood pressure
Improves focus and concentration
Eases insomnia and enhances sleep quality
Try it when: You feel anxious before a big meeting, during a panic spiral, or when you need to reset after a long day.
Watch our Box Breathing tutorial here
Episode 2: 4-7-8 Breathing
The Technique: Inhale for 4 → Hold for 7 → Exhale for 8
Developed by Dr. Andrew Weil, this technique draws inspiration from ancient yogic breathing but is presented through a modern, clinical lens. The extended exhale is key—it slows the heart rate, increases vagal tone, and gently nudges your body into rest-and-digest mode.
I’ll admit I was a little hesitant to try this one at first, but it quickly became my go-to when winding down for sleep. It’s particularly helpful if your mind tends to race at night or if you hold tension in your body before bed.
Benefits:
Induces sleep and relaxation
Supports nervous system reset
Helps regulate emotional overwhelm
Balances oxygen and carbon dioxide levels
Try it when: You’re lying in bed but can’t switch off, or you need a gentle bridge from stimulation to stillness.
Watch the 4-7-8 Breathing video here
Episode 3: The Physiological Sigh
The Technique: Inhale → Small top-up inhale → Slow, full exhale
This technique has roots in biology rather than tradition—it’s something your body actually does naturally in moments of emotional release (think of the sigh you take after crying or when finally relaxing). Research from Stanford University has shown that the physiological sigh is one of the fastest ways to reduce carbon dioxide buildup and shift from sympathetic to parasympathetic state.
What makes it powerful is its immediacy. You can use it in real time, in public, without drawing much attention. It’s small, intuitive, and deeply regulating.
Benefits:
Rapidly lowers stress hormones
Relieves tension and physical constriction
Increases lung capacity and oxygen flow
Enhances emotional processing
Try it when: You feel overwhelmed in a social situation, right before a presentation, or during a moment of emotional buildup.
Watch the Physiological Sigh demo here
Episode 4: Coherent Breathing
The Technique: Inhale and exhale slowly for ~5–6 seconds each
Also known as resonant breathing, this method is all about syncing breath with the rhythm of the heart and nervous system. Practised regularly, it has been shown to improve heart rate variability (HRV)—a key marker of stress resilience and emotional regulation.
This technique works not only to calm in the moment but to build long-term nervous system strength. Unlike some of the more reactive techniques above, coherent breathing is a beautiful daily maintenance ritual—gentle, rhythmic, and sustainable.
Benefits:
Balances the autonomic nervous system
Improves cardiovascular health
Boosts resilience to stress
Deepens meditation and mindfulness practice
Try it when: You want to begin your day intentionally, support your nervous system long-term, or deepen your meditative practice.
Follow the Coherent Breathing video here
Final Thoughts
This breathwork series was created not just as a one-time offering, but as a timeless toolkit. As someone who values both science and soul, I believe these practices offer a beautiful intersection of ancient wisdom and modern evidence. They are tools to return to again and again—especially when life feels heavy, hurried, or disconnected.
Your breath is always with you. Use it with intention.
Let it soften you, guide you, and bring you back to yourself.
Speak soon,
Meg
Background Image: Pinterest, all credit to the creator
