Scientifically Backed Breath Techniques for Anxiety Relief:

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1. Physiological Sigh (endorsed by neuroscientist Dr. Andrew Huberman)

 What it is: A deep double inhale followed by a slow exhale.

• How to do it:

  1. Inhale through the nose.

  2. Take a second quick inhale right after (top off the lungs).

  3. Exhale slowly and fully through the mouth.

  4. Repeat 1–3 times.

 

Proven to rapidly lower stress by releasing carbon dioxide and slowing heart rate.

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2. Box Breathing (used by Navy SEALs for focus and calm)

• How to do it:

  1. Inhale through the nose for 4 counts.

  2. Hold for 4 counts.

  3. Exhale through the mouth for 4 counts.

  4. Hold empty for 4 counts.

  • Repeat 3–5 rounds.

 

Balances oxygen/CO2 and gives your brain a break from racing thoughts.

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3. 4-7-8 Breathing (great for deep anxiety or falling asleep)

• How to do it:

  1. Inhale through the nose for 4 seconds.

  2. Hold the breath for 7 seconds.

  3. Exhale slowly through the mouth for 8 seconds.

  • Repeat up to 4 cycles.

  Triggers deep relaxation and helps slow an anxious heart.

 

Simple Routine for Moments of Deep Stress

“The Grounding Breath” — 2-Minute Desk Reset

1. Sit back in your chair and place both feet flat on the floor.

2. Close your eyes gently or soften your gaze.

3. Begin with a Physiological Sigh – double inhale, slow full exhale.

4. Then do 3 rounds of Box Breathing (4 in, 4 hold, 4 out, 4 hold).

5. On the final exhale, silently say to yourself:
   “I am safe. I am here. I can handle this moment.”

6. Repeat the cycle if needed.

 

Bonus Tip:

 Keep a sticky note at your desk that says:
“One breath at a time.”
Just reading that in a moment of chaos can be a cue to reset.

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