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Life with 4 young children is fun, but exhausting, and if I’m honest—sometimes stressful. One of the best tools I’ve added to my tool belt is a handful of breathing exercises that instantly calm my body and mind. Maybe your where I used to be and think that something as simple as breathing couldn’t possibly make a dent in the level of stress that comes from juggling work, parenting, and all of life’s curveballs. But the more I’ve practiced, the more I’ve realized that my breath is one of the most powerful (and underappreciated) tools I have.
I’m not talking about fancy meditation sessions that require a whole afternoon or a perfect environment. These are quick, practical breathing techniques I can use right in the middle of chaos—whether I’m hiding in the pantry for a moment of quiet or taking a few calming breaths after bedtime battles. And because stress directly triggers the release of cortisol (our main stress hormone), these exercises don’t just make me feel calmer—they actually help lower my cortisol levels in real time. If you’ve been looking for simple, effective ways to handle stress better, I think you’re going to love these.
1. Box breathing
Box breathing is one of those techniques that’s as useful during a high-stakes meeting as it is when you’re lying awake at 2 a.m. worrying about life. It works by evening out the breath cycle—balancing inhales, holds, and exhales—which brings your nervous system into a calmer, more regulated state. It’s called “box” breathing because you can visualize tracing a square as you breathe. Inhale up one side, hold across the top, exhale down the other side, and hold across the bottom. This visual element actually helps engage your brain, pulling your focus away from stressful thoughts. After just a few rounds, you’ll likely notice your heart rate slowing down and your mind becoming clearer. It’s great for lowering cortisol quickly because it disrupts the stress response in real-time.
2. 4-7-8 breathing
This technique, popularized by Dr. Andrew Weil, is often recommended for falling asleep, but it’s just as effective at lowering stress during the day. The magic comes from the extended exhale—twice as long as the inhale—which activates your parasympathetic nervous system (the part responsible for relaxation). Holding the breath in the middle also helps your body become comfortable with a slight buildup of CO2, which can enhance feelings of calm. Whether you’re sitting in your car, at your desk, or lying in bed, this one is simple and powerful. Some people feel noticeably calmer after just a few cycles, making it one of the fastest-acting breathing exercises out there.
3. Diaphragmatic breathing
Most of us breathe shallowly into our chests without even realizing it, especially when we’re stressed. Diaphragmatic breathing (also known as belly breathing) encourages you to breathe deeply into your abdomen instead. This engages the diaphragm fully, allowing for slower, deeper breaths that stimulate the vagus nerve—a key player in the relaxation response. To make it even more effective, you can place one hand on your chest and the other on your belly. As you breathe, make sure only the belly hand moves. This retrains your body to breathe in a way that directly signals safety to your brain, which can lower cortisol over time with regular practice.
4. Alternate nostril breathing
This one may feel a little unconventional at first, but it’s incredibly balancing for your nervous system. In yoga traditions, this practice (called Nadi Shodhana) is believed to harmonize the left and right hemispheres of the brain. From a physiological standpoint, it slows your breathing rate and encourages focus, both of which reduce cortisol. It’s a perfect option when you’re feeling frazzled and need to shift into a more centered state quickly. If you’re new to it, just go slow—there’s no rush. And if the finger choreography feels tricky, remember: perfection isn’t the goal. The intentional focus on your breath does the real work.
5. Resonant breathing
Resonant breathing is sometimes called “coherent breathing” because it’s designed to bring your heart, breath, and nervous system into harmony. Science has shown that breathing at a rate of around 5-6 breaths per minute (which is much slower than our typical rate) can optimize heart rate variability (HRV)—a key marker of stress resilience. In other words, this is biohacking your breath. The goal is to make each inhale and exhale last around 5-6 seconds, creating a smooth, even rhythm. It’s great for when you have a few minutes to sit quietly and reset. Over time, this type of breathing can help train your body to be more resilient to stress in general, keeping baseline cortisol levels lower.
6. Extended exhale breathing
This exercise is proof that simple tweaks can have big impacts. The idea is to breathe out longer than you breathe in—no fancy technique required. Why does this work? Because your exhale is when your body switches into relaxation mode. Longer exhales help signal to your brain that you’re safe and it’s okay to unwind. This is a great one to sneak into your day anytime you feel tension creeping in—while you’re waiting for your coffee, stuck in traffic, or even standing in line at the grocery store. It’s subtle but surprisingly powerful at lowering cortisol on the spot.
7. Sighing breath
You know that exaggerated sigh you make when you’re overwhelmed? That’s not just drama—it’s biology at work. Sighing is your body’s natural way of resetting your breath and nervous system when you’re tense. With this exercise, you do it intentionally: take a big breath in, then sigh it out audibly, letting your shoulders drop as you exhale. It’s a physical and emotional release all at once. If you’re somewhere private, you can make the sigh really loud and dramatic (trust me, it feels amazing). In public, you can keep it quieter, but the benefits are still there. This is one of the fastest ways to cut through stress and lower cortisol immediately.
8. Lion’s breath
If you’ve ever needed to physically shake off stress, Lion’s Breath is your friend. It’s a bit playful, a bit primal, and it works like a charm. Start by taking a big inhale through your nose. Then, open your mouth wide, stick out your tongue, and exhale forcefully while making a loud “ha” sound. It’s like an emotional purge for your nervous system. Not only does it force you to breathe deeply, but it also gives your body permission to physically release tension. It might feel a little silly, but that’s part of the charm—and the stress relief. Try it when you’ve just had a frustrating call or a tough day at work.
9. 1:2 breathing
This is another beautifully simple technique, and it works because (like 4-7-8 breathing) it emphasizes the power of the exhale. By making your exhale twice as long as your inhale, you’re actively signaling your nervous system to switch into rest-and-digest mode. You can play with the numbers (inhale for 3, exhale for 6—or inhale for 5, exhale for 10), but the ratio is what matters. It’s a fantastic tool for moments when you’re feeling on edge, because you can do it anywhere, anytime, without anyone noticing. The bonus? Over time, this practice helps train your body to stay calmer under stress, reducing cortisol both in the moment and in the long run.
If you weave even just a couple of these into your daily routine, you’ll likely notice a shift in how your body handles stress. Your breath is always with you—might as well turn it into your secret weapon for better health.
