Breathing for when you're overwhelmed
One technique, a couple of minutes, no sign-up.
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Lion's Breath — Forceful exhale releasing tension from face and chest. About 1 minute.
Why this works
A longer exhale than inhale engages the vagus nerve, which slows the heart within a few breaths. At about 9 breaths a minute this is the parasympathetic brake.
Other techniques for this
- Physiological Sigh — Double inhale + long exhale. Fastest way to calm down.
- Calming Breath — Extended exhale activates the parasympathetic nervous system.
- Pursed-Lip Recovery — Long exhale through pursed lips for fast aerobic recovery.
- Sitali (Cooling Breath) — Inhale through a curled tongue to cool body and temper.
- Bhramari (Humming Bee) — Hum on a long exhale. The vibration quiets a racing mind.
- 4-7-8 Relaxing — Deep relaxation. Inhale 4, hold 7, exhale 8.
- Tactical Recovery Breath — Rapid recovery between bursts for combat and team sports.
- Workday Shutdown — A closing ritual that tells your body the workday is over.
- Rib Room Breath — Widen the ribs sideways when there's no room left to breathe down.
- Wind-Down Ladder — Long exhales with a soft pause - a gentle descent into sleep.
- Cool-Down Descend — Progressively slower breathing to close out a session.
- Surge Breath — One slow breath per contraction - the rhythm to rehearse before labour.
- Cramp-Ease Breath — Slow breathing into the low belly to take the edge off period pain.
Feeling something else?
Stressed · Anxious · Can't Sleep · Low Energy · Unfocused · Angry · Restless · Fatigued
This is general information, not medical advice.