Why Breathing Works
Your breath is the only autonomic function you can consciously control. Slow, extended exhales activate the parasympathetic nervous system (rest-and-digest), pulling you out of fight-or-flight mode in minutes.
The 5-Minute Protocol
Setup (30 seconds)
- Find a quiet spot. Sit or stand comfortably.
- Close your eyes or soften your gaze.
- Place one hand on your chest, one on your belly.
Box Breathing (2 minutes)
Inhale for 4 counts → Hold for 4 counts → Exhale for 4 counts → Hold for 4 counts.
Repeat 4-6 cycles. Focus on making your exhale smooth and complete.
Extended Exhale (2 minutes)
Inhale for 4 counts → Exhale for 6-8 counts.
This shifts the balance further toward calm. Repeat 4-6 cycles.
Integration (30 seconds)
Return to natural breathing. Notice any shifts in your body — jaw, shoulders, chest. Take one final deep breath before opening your eyes.
When to Use This
- Before a difficult meeting: Calm your nervous system so you can think clearly.
- After a stressful email: Reset before reacting.
- Mid-afternoon slump: Oxygenate instead of reaching for caffeine.
- Before sleep: Wind down the HPA axis for better rest.
Bonus: Physiological Sigh
For an even faster reset (30 seconds):
- Inhale deeply through your nose.
- At the top, take a second quick inhale to fully inflate your lungs.