Summary

The article outlines four breathing techniques—Box Breathing, the 4–7–8 Method, Wim Hof Breathing, and Alternate Nasal Breathing—that can help manage stress, enhance concentration, and improve overall well-being.

Abstract

The article emphasizes the importance of breath control for managing stress and emotions, suggesting that such skills are more valuable than rote memorization in real-world scenarios. It introduces readers to four specific breathing techniques: Box Breathing for concentration and calmness before stressful events; the 4–7–8 Method for relaxation and sleep; the Wim Hof Method for energy and mood enhancement; and Alternate Nasal Breathing for balancing the mind and body. Each technique is described in detail, with accompanying benefits and instructions for practice. The article also references scientific studies and expert opinions to validate the techniques' effectiveness, urging regular practice to counteract the negative effects of chronic stress on the brain and body.

Opinions

The author believes that the ability to regulate mood, energy, and emotions through breathing techniques is more useful in daily life than memorizing facts like the sequence of U.S. Presidents.
Mark Divine's Box Breathing is recommended for increasing focus and managing anxiety before high-stress situations.
Dr. Andrew Weil's 4–7–8 Breathing Method is praised as a natural tranquilizer for the nervous system, useful for relaxation and sleep.
The Wim Hof Method is highlighted for its claimed benefits of improving mood, boosting the immune system, and increasing energy, with the author confirming these effects from personal experience.
Alternate Nasal Breathing (Nadi Shodhana Pranayama) is noted for its ability to decrease blood pressure and reduce the risk of heart failure and cardiovascular disease, in addition to its traditional yogic benefits of balancing the mind and body.
The article suggests that chronic stress can lead to negative brain changes, potentially increasing the risk of Alzheimer's disease and dementia, and posits breathing techniques as a tool to mitigate these effects.

4 Breathing Techniques They Should Teach You in School

Stress rewires your brain when it goes on for long enough. Here’s how to lower anxiety, increase alertness and find inner stillness when you most need it.

Which of these two skills is more important:

Being able to recite all 46 U.S. Presidents in chronological order, or knowing how to control your emotional state?

The first one is a better party trick, but most people would agree that knowing how to regulate your mood, energy, and emotions is way more useful out in the real world.

So here are 4 simple breathing techniques that have made a huge difference in my own life and that can help you lower anxiety, increase alertness and find inner stillness when you most need it.

Box Breathing

If you’re new to breathing techniques, this is a perfect one to start with. U.S. Navy Seal Mark Divine uses this technique to calm the mind and body, deepen concentration, and increase focus.

When should you use this technique? Before stressful situations, such as speaking in public, a job interview, or any other activity that causes you to feel anxious. It’s also useful when you want to boost mindfulness and increase concentration.

I like to use this throughout the day when taking breaks between work or writing to re-center the mind and feel more relaxed.

How it works

Breathe in through your nose as you count to 4
Hold the breath for a count of 4
Exhale all the air out slowly through your mouth for 4 seconds
Hold the empty breath for 4 seconds
Repeat as many times as needed.

The 4–7–8 Breathing Method

“Practicing a regular, mindful breathing exercise can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.” — Andrew Weil, M.D.

Dr. Andrew Weil developed this breathing pattern based on an ancient yogic technique called pranayama, and calls it a “ natural tranquilizer for the nervous system”.

This is my go-to when I need to relax before bed, calm overactive thoughts, and fall asleep faster.

Dr. Weil also recommends using this method whenever you feel tension or stress, especially before you react to an upsetting situation to avoid doing or saying something you might later regret.

How it works

Exhale completely through your mouth
Next, close your mouth and inhale silently through your nose as you count to 4
Hold your breath for 7 seconds
Exhale from your mouth for 8 seconds as you make a whooshing sound

Practice this pattern for four full cycles.

Watch Dr. Weil demonstrate the technique here:

The Wim Hof Breathing Technique

The way you breathe directly impacts the chemical and physiological processes going on inside your body. That’s because the cells in your body rely on oxygen to create energy, so when your blood gets enough oxygen, you feel more energized and just better.

Wim Hof’s breathing technique helps you expand your lungs so you take in more oxygen. He claims it helps keep you in shape, improves your mood, boosts the immune system, increases energy, and reduces anxiety. Lots of good stuff.

Scientists have done numerous studies to confirm if the claims made by Wim Hof hold up, and for the most part, they do. In my personal experience, this breathing technique is best used in the morning when you want to feel super energized and ready to take on the day.

How it works

No one explains it better than Wim Hof (the Ice Man) himself, so watch his video here for the full instructions:

Wim Hof says it can “knock you out of your consciousness” so take it easy when you first try it out. And don’t use it while driving or swimming.

Alternate nasal breathing (Nadi Shodhana Pranayama)

The Sanskrit name Nadi Shodhana Pranayama translates to “subtle energy clearing breathing technique”.

Studies have found that practicing alternate nasal breathing for 15 minutes increases your attention and decreases blood pressure.

This is important because lowering your blood pressure helps decrease your risk of heart failure and cardiovascular disease (the leading cause of death in the U.S.).

From a different perspective, many yogic traditions point out the uneven flow of air through your nostrils throughout the day. Usually one nostril breaths more openly than the other. By bringing them into balance, you also bring equilibrium into your mind and body.

How it works

Sit in a comfortable position with your legs crossed, your hands resting on your knees
Exhale completely, then close your right nostril with your right thumb
Inhale through your left nostril, then close the left nostril with your pinky finger
Open the right nostril and exhale through the right side
Inhale through the right nostril and then close this nostril
Open the left nostril and exhale through the left side

This is one cycle.

Continue for 5–15 minutes. Always complete the practice by finishing with an exhale on the left side.

If you’re more of a visual learner, here’s a great video tutorial:

Final thoughts

Many people live in a state of chronic stress.

You get so used to it, you no longer realize how stress wreaks havoc on your mind and body. Worst of all, stress can rewire your brain when it goes on for long enough.

The problem is that when you experience chronic stress, your brain reroutes resources to its more primitive areas (the amygdala) designed to handle threatening situations, and away from the prefrontal cortex which handles more complex tasks that require reasoning and logic.

You essentially strengthen the part of your brain designed to handle threats while the other areas take a back seat. This is one of the reasons chronic stress has been linked to Alzheimer’s disease and dementia. Yep, kinda scary.

So what can you do to better manage stress?

One of the most effective ways is through your breathing. Find a technique that works for you and pick one or two times throughout the day to practice it, even if it's just for a few minutes.

Your mind and body will thank you.