Breathwork for Stress and Focus
Learn simple breathing techniques like box breathing and physiological sighs to instantly calm your nervous system, reduce stress, and improve focus.
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Breathwork: Your Built-in Stress Regulator
Your breath is a powerful tool to directly influence your nervous system. While breathing is normally an automatic process, you can consciously take control of it to shift your physiological state.
- **Physiological Sigh:** A technique popularized by Dr. Andrew Huberman, involving a double inhale through the nose followed by a long, full exhale through the mouth. This is the fastest known way to reduce acute stress.
- **Box Breathing:** A simple technique used by Navy SEALs. Inhale for 4 seconds, hold for 4, exhale for 4, and hold for 4. This calms the nervous system and improves focus.
- **4-7-8 Breathing:** Inhale for 4 seconds, hold for 7, and exhale slowly for 8. This strongly activates the parasympathetic "rest-and-digest" nervous system, making it excellent for falling asleep.
Incorporating these simple, no-cost techniques into your daily routine can dramatically improve your resilience to stress.
Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither AgeWise AI nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content.