Breathing Exercises That Really Work and Why They Help

Why Your Breath Matters

Think about the last time you felt stressed. Maybe your heart raced, your chest tightened, or your mind wouldn’t stop running. These are signs your body is stuck in “fight or flight” mode.

The good news? Your breath is one of the fastest ways to calm that response. By slowing and deepening your breathing, you can tell your body and mind that it’s safe to relax.

At Jehovah’s Behavioral Care in Lilburn, GA, we believe in holistic approaches to mental health. Along with compassionate treatment and support, we encourage simple tools like breathwork that you can use anytime, anywhere.

Easy Breathing Exercises to Try

1. Box Breathing

Box breathing is a favorite among first responders and athletes. Here’s how to do it:

• Inhale through your nose for 4 seconds

• Hold your breath for 4 seconds

• Exhale slowly for 4 seconds

• Hold again for 4 seconds

Repeat 4–6 times. This exercise is perfect when you feel anxious or overwhelmed.

2. The 4-7-8 Technique

This exercise helps your body slow down and prepare for rest.

• Inhale through your nose for 4 seconds

• Hold your breath for 7 seconds

• Exhale completely through your mouth for 8 seconds

Repeat up to 4 rounds. Many people find it especially helpful before bedtime.

3. Belly Breathing (Diaphragmatic Breathing)

This method teaches your body to breathe more deeply.

• Place one hand on your chest and the other on your stomach

• Inhale so your stomach rises more than your chest

• Exhale slowly, letting your stomach fall

Practice for 5–10 minutes daily. Over time, it can lower stress and improve focus.

Why Breathing Exercises Work

Breathing techniques are not just calming—they change how your body functions:

• Reduce stress hormones: Deep breathing lowers cortisol, the hormone tied to stress.

• Calm your nervous system: It signals your body to shift out of fight-or-flight mode.

• Bring focus to the present: Focusing on breath helps quiet racing thoughts.

When to Use These Exercises

• Before a stressful meeting or presentation

• During moments of anxiety or panic

• At night, to prepare your mind and body for sleep

• As a daily practice for better focus and resilience

Breathing and Holistic Care at Jehovah’s Behavioral Care

Led by Grace Fomunung, PMHNP, our team offers psychiatric evaluations, medication management, crisis stabilization, and both in-person and telehealth care. Simple techniques like breathwork can support your overall treatment plan and give you control in managing stress outside of sessions.

At Jehovah’s Behavioral Care, we are committed to treating the whole person—mind, body, and spirit.

Take a Breath, Take a Step Forward

Even a few minutes of focused breathing can change how you feel. Start small—try box breathing today—and notice how your body responds.